The rear decline bridge is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lifting the hips off the ground while lying on your back, engaging the posterior chain.
Also Works
HamstringsLower Back
How to Perform
1
Lie on your back with your feet flat on the ground and your knees bent.
2
Place your arms by your sides with your palms facing down.
3
Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
4
Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Drive through your heels, not your toes, to maximize glute activation over quad involvement.
•Squeeze your glutes hard at the top and hold for 2 seconds before lowering back down.
•Keep your chin slightly tucked to maintain a neutral spine throughout the bridge.
Common Mistakes
•Hyperextending the lower back at the top of the bridge instead of stopping when the hips are in line with the knees and shoulders.
•Pushing through the toes instead of the heels, which shifts the work to the quads and calves.
•Letting the knees cave inward during the movement, which indicates weak glute medius activation.