라이브러리로시작 
끝 
운동 라이브러리
Rear Decline Bridge
A feet-elevated glute bridge performed with the shoulders on the floor and heels on a bench, shifting emphasis toward the hamstrings and glutes through a longer range of hip extension.
하체맨몸Hip extension
주동근
둔근햄스트링
협응근
척추기립근코어
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back with your heels up on a flat bench or box.
- 02Position the hips close enough that the knees are bent about 90 degrees.
- 03Place arms on the floor at your sides for stability.
- 04Tuck the pelvis slightly and brace before the first rep.
수행
- 01Drive the heels down into the bench and lift the hips.
- 02Extend until the body forms a straight line from shoulders to knees.
- 03Squeeze the glutes hard at the top for a full second.
- 04Lower the hips under control until they hover just above the floor.
체크포인트
- -The finish comes from the hips, not from arching the lower back.
- -Heels stay planted on the bench with steady downward pressure.
- -Ribs stay down; the movement is hip extension, not spinal extension.
- -Tension stays on the glutes and hamstrings between reps.
흔한 실수
- -Hyperextending the lower back at the top.
- -Setting up too far from the bench and turning it into a hamstring cramp machine.
- -Pushing through the toes instead of the heels.
- -Dropping the hips quickly instead of lowering with control.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a deliberate top squeeze.
- -Progress to the single-leg version before adding external load.
- -Works well as glute accessory volume after squats or deadlifts.