TETSURear Decline Bridge
The Rear Decline Bridge is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Rear Decline Bridge
- 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.
Common questions
What muscles does the Rear Decline Bridge work?
The Rear Decline Bridge primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Rear Decline Bridge?
None. The Rear Decline Bridge uses your body weight only, so you can do it anywhere.
How many sets and reps of the Rear Decline Bridge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Rear Decline Bridge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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