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All exercises

Rear decline bridge

Beginner

Rear decline bridge is a compound bodyweight exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your back with your feet flat on the ground and your knees bent.
  2. 2Place your arms by your sides with your palms facing down.
  3. 3Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. 4Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell glute bridgeBarbell
  • Pelvic tilt into bridgeBodyweight
  • Glute bridge two legs on benchBodyweight
  • Low glute bridge on floorBodyweight
  • Glute bridge marchBodyweight
  • Barbell lying lifting (on hip)Barbell

Harder variations

  • Single leg bridge with outstretched legBodyweight
  • Barbell glute bridgeBarbell
  • Barbell glute bridge two legs on benchBarbell
  • Glute bridge marchBodyweight
Logged today · 1 min restRear decline bridge

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