10 Best Rear Decline Bridge Alternatives for Home & Rehab

The Rear Decline Bridge is done lying on your back. Ranked closest by our scoring: the Glute Bridge Two Legs On Bench, the Bench Hip Extension and the Butt Lift (Bridge). A harder version, the Reverse Hyper On Flat Bench, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Rear Decline Bridge

Rear Decline BridgePlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Rear Decline Bridge
  1. Lie on your back with your feet flat on the ground and your knees bent.
  2. Place your arms by your sides with your palms facing down.
  3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Rear Decline Bridge Alternatives

10 substitutes, ranked by how closely each one matches the Rear Decline Bridge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Glute Bridge Two Legs On BenchPlay demonstration

    1. Glute Bridge Two Legs On Bench

    99% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
  2. Bench Hip ExtensionPlay demonstration

    2. Bench Hip Extension

    99% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
  3. Butt Lift (Bridge)

    3. Butt Lift (Bridge)

    99% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
  4. Pelvic Tilt Into BridgePlay demonstration

    4. Pelvic Tilt Into Bridge

    94% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
  5. Low Glute Bridge On FloorPlay demonstration

    5. Low Glute Bridge On Floor

    94% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
  6. Glute Bridge MarchPlay demonstration

    6. Glute Bridge March

    91% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier single-leg version that still works the glutes.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
  7. Reverse Hyper On Flat BenchPlay demonstration

    Progression

    7. Reverse Hyper On Flat Bench

    90% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying face down, not lying on your back
  8. Hip Lift With Band

    8. Hip Lift With Band

    89% match
    • Glutes
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
    2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: a band, not bodyweight only
    • Body position: lying on your back, the same as the Rear Decline Bridge
  9. Physioball Hip Bridge

    9. Physioball Hip Bridge

    87% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
    2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
    3. Pause at the top of the motion and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: bodyweight only, the same as the Rear Decline Bridge
    • Body position: lying on your back, the same as the Rear Decline Bridge
    • Balance: harder to stay steady on than the Rear Decline Bridge
  10. Band Hip LiftPlay demonstration

    10. Band Hip Lift

    86% match
    • Glutes
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place a resistance band just above your knees.
    3. Engage your glutes and core muscles.
    4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
    5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Rear Decline Bridge
    • Equipment: a band, not bodyweight only
    • Body position: lying on your back, the same as the Rear Decline Bridge

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