The Rear Decline Bridge exercise is a challenging variation of the traditional glute bridge that targets the hamstrings, glutes, and lower back muscles. It requires a bench or stability ball to elevate the feet, increasing the range of motion and intensity of the exercise.
How to perform
To perform the Rear Decline Bridge exercise, follow these steps:1. Lie on your back with your knees bent and feet elevated on a bench or stability ball.
2. Place your arms by your sides with palms facing down.
3. Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your knees.
4. Hold the bridge position for a few seconds, focusing on squeezing your glutes and keeping your core tight.
5. Slowly lower your hips back down to the ground, then repeat for the desired number of repetitions.
6. To increase the difficulty, you can place a weight or resistance band across your hips or extend one leg straight out while keeping the other foot elevated.
Make sure to maintain proper form throughout the exercise, keeping your back straight and avoiding overarching or sinking your hips. Start with a lighter weight or resistance band and gradually increase as you build strength and stability.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.