Decline Rear Bridge
Strengthen your glutes and core with the Decline Rear Bridge! A simple yet effective exercise you can do anywhere.
The Decline Rear Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise bench.
Required Equipment
Decline Rear Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Decline Rear Bridge Variations and Alternatives
How to do the Decline Rear Bridge
Start by lying flat on your back with your knees bent and feet flat on the floor, approximately hip-width apart. Place your arms by your sides with palms facing down.
Press through your heels and squeeze your glutes to lift your hips off the floor, creating a straight line from your knees to your shoulders.
Hold the bridge position for the desired amount of time, keeping your core engaged and your hips lifted.
Slowly lower your hips back to the starting position.
Repeat for the desired number of repetitions and sets.
Make sure to keep your movements controlled and maintain a neutral spine throughout the exercise. Additionally, ensure that you are pressing through your heels, not your toes, to better activate the target muscle groups.
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Decline Rear Bridge FAQs
What muscles does the Decline Rear Bridge work?
The Decline Rear Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Decline Rear Bridge?
Exercise bench.
Is the Decline Rear Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Decline Rear Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Decline Rear Bridge variations and alternatives?
Similar exercises include the Barbell Ka Glute Bridge, Bottle-Weight Glute Bridge, Pose Bridge and Straight-Leg Bridge Raise.
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