Form cues
- Drive through your heels
- Squeeze glutes at the top
- Keep ribs down
- Don't arch your low back
Exercise
Rear Decline Bridge
Upper legs, body weight
A bodyweight floor bridge that lifts the hips to train the glutes and hamstrings while keeping the shoulders on the ground.
Target: glutes. Also works: hamstrings, lower back.
Steps
- 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.
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.
In the app, search for Rear Decline Bridge and add it to a workout.