Rear Decline Bridge
A bodyweight floor bridge that lifts the hips to train the glutes and hamstrings while keeping the shoulders on the ground.
Secondary muscles
How to do it
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides and press your palms lightly into the floor.
- Brace your midsection and squeeze your glutes.
- Drive through your heels and lift your hips until your knees, hips, and shoulders line up.
- Pause briefly at the top while keeping your ribs down.
- Lower your hips to the floor with control and reset before the next rep.
Form cues
- Drive through your heels
- Squeeze glutes at the top
- Keep ribs down
- Don't arch your low back
Common mistakes
- Pushing through the toes so the heels lift
- Overarching the lower back at the top
- Letting the knees cave inward
- Dropping the hips quickly to the floor
Breathing
Inhale at the bottom, exhale as you lift your hips, and inhale again as you lower with control.
