Beginner
REAR DECLINE BRIDGE
Upper legs
Body Part
Glutes
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie on your back with your feet flat on the ground and your knees bent.
2
Step:2 Place your arms by your sides with your palms facing down.
3
Step:3 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.
4
Step:4 Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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