Rear Decline Bridge

Muscles worked

Setup

1. Sit on the floor with your shoulder blades resting against the edge of a stable bench or elevated platform.
2. Place your feet flat on the floor, hip-width apart, with your knees bent at approximately 90 degrees.
3. Rest your arms out to the sides on the bench or across your chest for stability.
4. Position your feet so that when your hips are raised, your shins are vertical.

How to do it

1. Exhale and drive through your heels to lift your hips toward the ceiling until your torso is parallel to the floor.
2. Squeeze your glutes hard at the top of the movement, ensuring your knees are tracked over your mid-foot.
3. Inhale as you slowly lower your hips back toward the floor under control, stopping just before your glutes touch the ground.
4. Maintain a controlled tempo, taking 2 seconds to rise and 2 seconds to lower.

Form checklist

• Keep your chin tucked toward your chest throughout the movement to maintain a neutral spine.
• Ensure your ribs stay pulled down toward your pelvis to avoid arching the lower back.
• Drive the weight through your heels rather than your toes to maximize posterior chain engagement.
• Achieve full hip extension at the top without overextending the lumbar spine.

Pro tips

• Focus on a posterior pelvic tilt at the top of the rep—tucking your tailbone—to maximize glute fiber recruitment.
• Pause for one second at the peak of the movement to establish a strong mind-muscle connection with the glutes.

Make it harder

• Perform the movement unilaterally (Single-Leg Rear Decline Bridge) to increase the load on the working leg and challenge core stability.
• Add a 3-5 second isometric hold at the peak of the contraction on every repetition.

Frequently asked

What muscles does the rear decline bridge work?

The rear decline bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the rear decline bridge?

The rear decline bridge requires no equipment — just your body weight.

Is the rear decline bridge good for beginners?

Yes. The rear decline bridge is a beginner-friendly movement and a strong foundation to build on.

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