About this exercise
A bodyweight glute bridge variation where the hips are pushed upward while the body leans slightly back, increasing the range of motion and posterior chain activation compared to a standard bridge.
Rear Decline Bridge
Step by step instructions, muscle activation and variants for the Rear Decline Bridge.
EasyGlutes
How to Perform
- Sit on the floor with your knees bent and feet flat, hands placed slightly behind your hips with fingers pointing forward
- Press through your feet and hands to lift your hips upward and back, creating a decline angle in the torso
- Squeeze your glutes at the top and fully extend your hips
- Hold briefly at the top, keeping your core engaged
- Lower your hips back to the floor in a controlled manner
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Glutes
Secondary
QuadricepsHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Rear Decline Bridge
The Rear Decline Bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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