Rear Decline Bridge

Lie on the floor with your feet elevated on a bench. Lift your hips until your body is straight. Squeeze your glutes hard at the top. This increases the range of motion.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

glutes (max)

Secondary

hamstrings

Equipment & setup

What you need and how to position yourself before starting.

Equipment

bench

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a decline bench and adjust it to a comfortable angle.
- Lie on your back on the bench with your shoulders at the top and your feet secured at the bottom.
Step 2Position Your Arms
- Place your arms at your sides or across your chest, depending on your preference.
- Ensure your head is resting comfortably on the bench and your neck is aligned with your spine.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your back flat against the bench throughout the movement.
Step 4Lift Your Hips
- Press through your heels and lift your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
Step 5Lower Your Hips
- Slowly lower your hips back down towards the bench, maintaining control.
- Do not let your lower back sag; keep your core engaged.
Step 6Repeat
- Perform the lift and lower for the desired number of repetitions.
- Focus on maintaining good form with each rep to maximize effectiveness and reduce the risk of injury.
Step 7Finish the Exercise
- After completing your reps, carefully lower your hips to the bench and rest.
- Sit up slowly and ensure you are stable before getting off the bench.

Watch full tutorial video