Rear Decline Bridge

The rear decline bridge / glute bridge focuses on extending the back and aligning the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings are involved. This exercise therefore also fits into a glute workout. The glutes work hardest during this exercise. A good exercise for training the lower back in general to help prevent injuries. And, of course, for better-looking glutes.

Glutes Adductors Core Hamstrings Lower Back Strength Training

Glute Bridge execution

1
Lie on your back on the floor.
2
Now place your feet flat on the floor, level with your knees. Place your feet hip-width apart for sufficient balance.
3
Place your hands on your chest so that your arms are not inclined to help with the movement. This is your starting position.
4
Push your hips upward until your back is aligned with your thighs.
5
Lower your glutes back down in a controlled manner until they are just above the floor, maintaining tension.

Glute Bridge

Main muscles:

Erector spinae ('back extensor')
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Glutes (gluteus maximus, medius, and minimus)

Glute Bridge technique

There are many variations of this exercise:

The angle of the lower legs relative to the thighs in the starting position determines the extent to which the different muscles contribute.

90-degree angle: The feet are not positioned directly under the knees, but farther forward ('halfway toward the knees'). In this variation, both the glutes and hamstrings actively contribute.

135-degree angle: The feet are positioned directly under the knees. In this variation, the glutes continue to work almost as hard, but the hamstrings contribute considerably less.

The exercise can also be performed on one leg while the other leg is held extended in the air. Other variations involve placing the feet on an elevation or using elastic bands between the hands, which are then placed on the floor, and the knees. All are methods for adding more resistance.