Rear Decline Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.2
- Alternate Names
- Decline Glute Bridge
How to: Rear Decline Bridge
- Start lying on your back on a mat with your feet elevated on a bench or step.
- Bend your knees and keep them hip-width apart.
- Press your feet into the bench, engage your core and lift your hips towards the ceiling.
- Pause at the top for a moment, squeezing your glutes.
- Lower your hips back down to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using momentum rather than muscle engagement.
- Overextending the neck while lifting.
- Not keeping the feet flat on the ground.
Modifications
- Perform with a shorter range of motion if you find it difficult.
- Use a yoga block under your feet for extra support.
Tips
- Keep your hips elevated throughout the movement.
- Engage your core to maintain stability.
- Do not let your knees drop inwards while lifting.
Rear Decline Bridge Alternatives
Tags
glutes
strength
hips
bodyweight
beginner
stability