Rear Decline Bridge 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Rear Decline Bridge is a bodyweight exercise designed to strengthen and activate the glutes while also engaging the hamstrings as a secondary muscle group. Performed by lying on a decline surface and lifting the hips upward, this movement emphasizes hip extension and builds lower-body strength without the need for equipment. It is particularly effective for improving glute activation, enhancing stability, and supporting functional movements, making it a simple yet powerful addition to any bodyweight or lower-body training routine.
How to Perform
Lie back on the decline bench with your knees bent and feet placed firmly at the lower end, keeping your shoulders and upper back supported on the surface.
Rest your arms straight along your sides, holding the bench lightly to help with balance and stability.
Drive through your heels as you contract your glutes, lifting your hips upward until your body creates a straight line running from your shoulders through your knees.
Pause briefly at the top of the movement, focusing on squeezing the glutes and maintaining tension in the hamstrings.
Lower your hips in a slow, controlled manner back toward the bench without letting them completely rest, keeping the muscles under tension.
Repeat the motion for the chosen number of reps, ensuring smooth, steady movement and consistent muscle engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: Keep your abdominal muscles engaged throughout the exercise. This stabilizes your spine, protects your lower back, and helps you get the most benefit from the movement. Avoid letting your midsection sag or collapse toward the bench.
Maintain Straight Body Alignment: Ensure your body forms a continuous line from your shoulders to your knees while lifting your hips. Avoid overextending upward or letting your hips fall too low, as both can reduce effectiveness and place stress on your lower back.
Focus on Controlled Breathing: Inhale as you prepare to lift your hips and exhale while raising them. Maintaining a steady breathing pattern helps improve muscle engagement and keeps your movement controlled.
Squeeze the Glutes at the Top: At the peak of the bridge, actively contract your glutes and slightly engage your hamstrings. Pause for a moment to maximize tension before lowering back down.
Lower Smoothly: Bring your hips down slowly and deliberately, keeping muscles engaged throughout, rather than dropping them quickly, to maintain constant tension and improve muscle activation.
How Not to Perform
Do Not Let Your Lower Back Overarch: Avoid lifting your hips too high or overarching your lower back, as this shifts tension away from the glutes and can strain the spine.
Do Not Drop Your Hips Too Low: Letting your hips sag toward the bench reduces glute activation and makes the movement less effective.
Do Not Push Through Your Toes Instead of Heels: Pressing through the toes takes focus away from the glutes and can stress the knees. Always drive through your heels.
Do Not Hold Your Breath: Holding your breath increases tension unnecessarily and can cause dizziness. Maintain smooth, controlled breathing.
Do Not Rush the Movement: Performing the exercise too quickly wastes energy and reduces muscle engagement. Use slow, deliberate motions for lifting and lowering.
Do Not Use Momentum: Swinging your hips up instead of lifting with controlled glute contraction reduces effectiveness and can cause injury.
Do Not Neglect Core Engagement: Allowing your abdominal muscles to relax can lead to lower back strain and less stability during the lift.
Do Not Position Feet Too Far or Too Close: Placing your feet incorrectly can reduce glute and hamstring activation. Keep your feet comfortably under your knees.
Do Not Ignore Shoulder and Arm Support: Not keeping your arms on the bench for stability can make balancing difficult and shift tension away from the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
