Decline One-Leg Bridge

Technique

How to perform Decline One-Leg Bridge

1. Lie back with one foot on a stable box and your other foot clear of the support.
2. Place your palms on the floor beside your head with your fingers directed toward your shoulders.
3. Press through both hands and the supported foot to raise your hips and chest into a backbend.
4. Extend your elbows and use the supporting leg to maintain a controlled arch, without forcing either knee straight.
5. Hold the position with your head clear of the floor, keeping the free foot lifted and breathing steadily.
6. Bend the supporting knee and elbows to lower your upper back and hips under control, then repeat with the other foot supported.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.