Rear Decline Bridge

Step-by-step instructions

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

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to stabilize your body.
   • Keep your back flat against the bench throughout the movement.
4. 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.
5. 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.
6. 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.
7. 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.