Glutes · Body weight · Beginner
How to do Rear Decline Bridge
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.
- Primary muscle
- Glutes
- Also works
- Hamstrings and Lower back
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Rear Decline Bridge, step by step
- Lie on your back with your feet flat on the ground and your knees bent.
- Place your arms by your sides with your palms facing down.
- 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.
- Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Rear Decline Bridge works your glutes as the main mover, with help from your hamstrings and lower back.
Track Rear Decline Bridge in SPLYT
Rear Decline Bridge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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