Rear Decline Bridge

Rear Decline Bridge: So führst du sie aus

1. 1Sit on the floor facing a bench or sturdy box, then lie back until your shoulder blades rest flat on the ground and your arms lie at your sides, palms down.
2. 2Place both heels on the bench hip-width apart, toes pointing forward or turned slightly out.
3. 3Slide your hips closer to or further from the bench until your knees sit at roughly 90 degrees and your shins are near vertical once your hips are raised.
4. 4Tuck your chin, brace your abs, and take a breath in with your lower back flat against the floor.
5. 5Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees, exhaling at the top.
6. 6Hold the lockout for one to two seconds without letting your ribs flare or your lower back arch.
7. 7Lower your hips over two seconds, inhaling on the way down, and stop just short of the floor to keep tension on the glutes.
8. 8Repeat for the desired number of repetitions, then set your hips down and step your feet off the bench.

Technik-Tipps

• Push through your heels, not the balls of your feet, so the glutes and hamstrings lead the hip extension instead of the quadriceps.
• Finish each rep by tilting your pelvis backwards (tucking your tailbone) rather than pushing higher with your lower back.
• Keep your head and shoulders still on the floor and let the hips do the travelling; pressing your head down to gain height loads the neck.
• Use a bench at roughly knee height to start, and only raise the surface once you can lock out every rep with level hips.
• Add a pause or a slow three-second lowering phase before adding height — this exercise has no external load, so tempo is your main progression.

Häufige Fehler

• Arching the lower back to gain height at the top: this hyperextends the lumbar spine and shifts work off the glutes onto the spinal erectors, turning a hip exercise into a back one.
• Stopping short of full hip extension: the glutes contract hardest at lockout, so cutting the top of the rep wastes the extra range the decline is there to create.
• Letting one hip sag or rotate: the stronger side takes over and the imbalance is reinforced rep after rep, which also twists the lumbar spine under tension.
• Setting the feet too far out on the bench: the knee angle opens up and the hamstrings take over the rep, sometimes cramping, while the glutes lose tension.
• Bouncing the hips off the floor between reps: the rebound removes tension from the glutes and lets you cheat the count instead of doing the work.

Häufig gestellte Fragen