How to do the Rear Decline Bridge
Rear Decline Bridge is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Rear Decline Bridge demonstration · © GymiaFit
Rear Decline Bridge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Rear Decline Bridge step by step
- 1Lie on your back with your feet flat on the ground and your knees bent.
- 2Place your arms by your sides with your palms facing down.
- 3Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- 4Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions.
Rear Decline Bridge — questions
What muscles does the Rear Decline Bridge work?
The Rear Decline Bridge primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Rear Decline Bridge?
None — the Rear Decline Bridge uses your bodyweight only, so it works at home with nothing but floor space.
Is the Rear Decline Bridge suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Rear Decline Bridge?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Rear Decline Bridge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.