Glutes exercise · body weight
Rear Decline Bridge
The rear decline bridge is a bodyweight exercise that targets the glutes, with the hamstrings and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, lower back
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every bodyweight exercise.
