Legs · Bodyweight
Rear Decline Bridge
How to do the rear decline bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your legs extended and your hands planted behind you, fingers pointing toward your feet. Drive through your heels and hands to lift your hips until your body forms a straight line from shoulders to ankles, squeezing your glutes at the top. Lower with control.
- 1Your glutes and hamstrings driving your hips up to a straight line
- 2An open chest and long front body at the top
- 3Your shoulders staying stable as you press through your hands
Common mistakes
- Do not let your hips sag below the straight line
- Avoid cranking your head back; keep your neck neutral
- Do not shrug into your shoulders; keep your chest proud
Muscles worked
The rear decline bridge mainly works the glutes and hamstrings, with the lower back, triceps, lower traps, and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- TricepsSupport
- Lower TrapsSupport
- Lower AbsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the rear decline bridge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.