Rear Decline Bridge

The Rear Decline Bridge is a bodyweight glute exercise that increases hip extension demand by elevating the feet for more tension.

Strength exercises

Core exercises

Bodybuilding exercises

Recovery exercises

Glutes

Legs

Bodyweight exercises

Fatigue level

Low 2/3 High

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Rear Decline Bridge

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Rear Decline Bridge

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The Rear Decline Bridge is a bodyweight compound exercise performed with the feet elevated on a bench or platform, which increases the range of motion compared to a standard glute bridge. Elevating the feet places more demand on the hips, making the exercise more challenging without adding external load.

The primary focus is on the glutes, with the hamstrings assisting during hip extension while the core works to keep the hips steady throughout the movement. The elevated position increases tension at the top, requiring controlled movement to avoid shifting or uneven loading between sides.

Rear Decline Bridge fits well in hypertrophy-focused lower body training, accessory strength work, and higher-volume phases where joint stress should remain low. It works for beginners progressing from basic bridges and for more advanced trainees who want extra stimulus without barbells. Compared to hip thrust variations, it offers a simpler setup while still delivering strong glute engagement.

How to Perform the Rear Decline Bridge

Position yourself on the ground with your back facing a bench or stable surface, placing your hands on the ground beside your hips with fingers pointing toward your feet.
Rest your heels on the bench with legs extended, keeping your body in a straight line from shoulders to heels.
Engage your core and press through your palms to lift your hips off the ground, creating a decline bridge position with your body forming a straight line from shoulders to heels.
Squeeze your glutes at the top position while keeping your chin tucked slightly to maintain proper neck alignment.
Breathe steadily throughout the movement, avoiding holding your breath which can increase internal pressure.
Hold the elevated position for 1-2 seconds, focusing on keeping your hips high and body straight.
Lower your body with control by bending your elbows until your glutes nearly touch the floor, maintaining tension in your core.
Immediately press back up to the starting position, driving through your palms and keeping your shoulders pulled away from your ears.

Important information

Keep your hips elevated throughout the exercise to avoid sagging in the middle, which can strain your lower back.
Ensure the bench or surface is stable before beginning the exercise to prevent accidents or injuries.
If you feel any wrist discomfort, try turning your hands slightly outward or using parallettes to create a more neutral wrist position.
Begin with shorter hold times and fewer repetitions if you're new to this exercise, gradually increasing as your strength improves.

FAQ - Rear Decline Bridge

What muscles does the Rear Decline Bridge target?

The Rear Decline Bridge primarily targets your posterior chain, with emphasis on the glutes and hamstrings. Your core muscles, including the erector spinae, also engage as stabilizers throughout the movement.

How can I make the Rear Decline Bridge easier or more challenging?

For an easier version, start with a standard floor bridge before progressing to the elevated position. To increase difficulty, extend one leg straight out during the bridge, add a resistance band above your knees, or increase time under tension by holding the top position for 3-5 seconds.

Is the Rear Decline Bridge safe for people with lower back issues?

Yes, the Rear Decline Bridge is generally safe and potentially beneficial for those with lower back problems as it strengthens supporting musculature without directly loading the spine. However, maintain a neutral spine position throughout the movement and consult with a healthcare provider if you experience any pain.

How often should I incorporate the Rear Decline Bridge into my training routine?

For optimal results, include the Rear Decline Bridge 2-3 times per week, either as part of your lower body training days or as active recovery between more intense sessions. Aim for 2-3 sets of 10-15 repetitions, progressing to 20 reps as your strength improves.

What are the most common form mistakes to avoid with the Rear Decline Bridge?

The most common mistakes include hyperextending the lower back, lifting the hips too high, letting the knees cave inward, and forgetting to engage the core. Focus on driving through your heels, keeping knees tracking over toes, and maintaining a straight line from shoulders to knees at the top position.