Rear Decline Bridge
Description
The rear decline bridge is a glute bridge variation where your feet are elevated on a step, bench, or box while your upper back stays on the floor. The elevation increases the hip extension range of motion, loading the glutes through a greater range than flat floor bridges.
Muscle Group
Equipment Required
Rear Decline Bridge Instructions
- Lie on your back on the floor. Place both feet on a step, bench, or box.
- Arms at your sides, palms down.
- Drive through your heels to thrust your hips up.
- The elevated feet create a greater range of motion.
- At the top, your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard. Hold for one to two seconds.
- Lower under control.
- Aim for 12 to 20 reps per set.
Rear Decline Bridge Form & Visual
Rear Decline Bridge Benefits
- Greater range of motion from elevated feet
- Increased glute demand through extended range
- No equipment needed beyond a step
- Bodyweight exercise — easy to do at home
- Builds glute strength and activation
- Useful progression from flat bridges
Rear Decline Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Erector spinae
Rear Decline Bridge Variations & Alternatives
- Glute Bridge (flat)
- Barbell Hip Thrust
- Dumbbell Glute Bridge
- Single-Leg Elevated Bridge
- Shoulder-Elevated Hip Thrust
