Instructions

1

Lie supine on your back with legs extended, arms at sides or across chest for stability, shoulder blades in contact with floor, neutral spine position maintained throughout

2

Keep one leg extended on the floor for stability; ensure lower back remains neutral against the floor to prevent lumbar strain; engage core musculature

3

Slowly lower the right leg toward the floor in a controlled manner while keeping the knee slightly bent; maintain lumbar spine contact with the floor; continue lowering until leg approaches floor level or slight stretch is felt

4

Contract quadriceps and iliopsoas to lift the right leg back to starting position; perform controlled raise with knee slightly flexed; return to initial position and repeat; alternate legs after completing set on one side

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESIliopsoas, Rectus Abdominis, Sartorius, Tensor Fasciae Latae

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Rear Decline Bridge stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Iliopsoas, Rectus Abdominis, Sartorius, Tensor Fasciae Latae to maintain control of the Body weight.

Beginner Tips

If you are new to the Rear Decline Bridge, focus on mastering the movement pattern with zero weight before adding Body weight.

Rear Decline Bridge