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
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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