Exercise guide · beginner
Bridge Pose - Wheel Prep Bridge
The bridge pose wheel prep bridge is a bodyweight exercise targeting the glutes, with secondary engagement of the hamstrings, lower back, and abs. It involves lifting the hips from a supine position to strengthen the posterior chain and prepare the spine for deeper backbend movements.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- hamstrings, back, core
01 · Set up
Position the bodyweight close to your body for Bridge Pose - Wheel Prep Bridge.
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
Push the hips backward while keeping the resistance close to the body.
Stop when the hamstrings are loaded without losing trunk position.
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect the glutes to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.