Rear Decline Bridge

Rear Decline Bridge

Description

This exercise involves lying on your back with your knees bent and feet flat on the ground, then lifting your hips up into a bridge position. From there, you extend one leg straight out and hold for a few seconds before lowering it back down and repeating on the other side. This targets the glutes, hamstrings, and lower back muscles.

Muscle Group

Equipment Required

Rear Decline Bridge Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place your arms by your sides with your palms facing down.
  3. Lift your hips up towards the ceiling, squeezing your glutes and engaging your core.
  4. Slowly lower your hips back down to the ground.
  5. Next, lift your hips up again and extend one leg straight out in front of you, keeping your foot flexed.
  6. Lower your hips back down to the ground and repeat on the other side.
  7. Continue alternating between lifting your hips with both feet on the ground and lifting your hips with one leg extended.
  8. Perform 10-12 repetitions on each side for 2-3 sets.

Rear Decline Bridge Form & Visual

Rear Decline Bridge

Rear Decline Bridge Benefits

  • Improves flexibility and range of motion in the hip joint
  • Reduces tension and tightness in the hip muscles
  • Helps alleviate lower back pain by releasing tension in the hip muscles
  • Improves posture and alignment by releasing tension in the hip muscles
  • May help prevent hip injuries by improving flexibility and range of motion

Rear Decline Bridge Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Rear Decline Bridge Variations & Alternatives

  • rear-foot elevated decline bridge
  • single-leg rear-foot elevated decline bridge
  • weighted rear-foot elevated decline bridge
  • resistance band rear-foot elevated decline bridge
  • stability ball rear-foot elevated decline bridge
  • alternating rear-foot elevated decline bridge
  • plyometric rear-foot elevated decline bridge