Rear Decline Bridge
What Rear Decline Bridge really gives you is strength you can feel outside the gym, driven by pure bodyweight leverage.
How to do Rear Decline Bridge
- Lie on your back with your feet flat on the ground and your knees bent.
- Place your arms by your sides with your palms facing down.
- Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Rear Decline Bridge Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Rear Decline Bridge Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Rear Decline Bridge
Swap Rear Decline Bridge For
Rear Decline Bridge — Frequently Asked Questions
How do you do the Rear Decline Bridge?
Lie on your back with your feet flat on the ground and your knees bent. Place your arms by your sides with your palms facing down. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Rear Decline Bridge work?
The Rear Decline Bridge primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Rear Decline Bridge should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Rear Decline Bridge good for beginners?
Yes. The Rear Decline Bridge is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Rear Decline Bridge?
Try the Lever Hip Extension V. 2, Band Lying Hip Internal Rotation or the Dumbbell Romanian Deadlift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
