Upper Legs Exercise · Body Weight

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Rear Decline Bridge

The rear decline bridge extends the hips from a declined position, which increases the range of motion at the hip compared to a flat-ground bridge and asks more of the glutes and hamstrings through that extra stretch at the bottom.

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Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Rear Decline Bridge

1. Lie face-up with knees bent and feet flat on the floor.
2. Rest your arms at your sides with palms down.
3. Contract your glutes and hamstrings to lift your hips until your body forms a straight line from knees to shoulders.
4. Hold for a few seconds, then lower your hips back to the floor slowly.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Rear Decline Bridge mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

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Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

FAQ

What muscles does the Rear Decline Bridge work?

The Rear Decline Bridge mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Rear Decline Bridge?

You do the Rear Decline Bridge with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Rear Decline Bridge?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Rear Decline Bridge?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.