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