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Rear Decline Bridge 101 Video Tutorial

Gym Main Variation Functional Training

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Rear Decline Bridge
Rear Decline Bridge

Exercise Synopsis

Target Muscle Group

Glutes

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Body Weight

Fitness Level

Intermediate

Variations

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The rear decline bridge is an exercise targeting the glutes as the main muscle group. It is a of the bridge exercise, where you lie on your back with your knees bent and feet flat on the floor. The difference is that you place your feet on a bench or elevated surface, so that your hips are at a decline. This puts more emphasis on the glutes and hamstrings. To perform the rear decline bridge, start by lying on your back with your knees bent and feet flat on the floor. Place your feet on a bench or elevated surface so that your hips are at a decline. Keep your arms at your sides or extend them overhead. Engage your core and glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for a few seconds, then slowly lower your hips back to the floor. Repeat for 10-12 repetitions.

How to Perform

Soon to be added!

Tips

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How Not to Perform

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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.

EQUIPMENT

Band

EXECUTION

Isolation

FITNESS LEVEL

Intermediate

EQUIPMENT

Dumbbell

EXECUTION

Compound

FITNESS LEVEL

Intermediate

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