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.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms alongside your body with palms facing down.
- Press through your feet and engage your glutes to lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Hold at the top for 2-3 seconds, squeezing your glutes and keeping your core engaged.
- Slowly lower your hips back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your feet flat and hip-width apart.
- Drive through your heels to lift your hips.
- Squeeze your glutes tightly at the top.
- Keep your core engaged to protect your lower back.
Breathing: Exhale as you lift your hips upward, and inhale as you slowly lower back down to the floor.
Common mistakes
- Arching the lower back too much can strain the spine instead of working the glutes.
- Pushing through the toes shifts the work to the quads instead of the hamstrings and glutes.
- Rushing the movement reduces muscle engagement at the top hold.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 10 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3-4 sets x 10-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your lower back or hips, ease off and stop the exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should primarily feel your glutes working, along with some mild engagement in your hamstrings and lower back.
How often can I do this bridge variation?
You can safely perform this movement 2 to 3 times a week as part of your lower body or warm-up routine.
What if I feel it in my lower back instead of my glutes?
Make sure you are not lifting your hips too high into an excessive arch, and focus on tucking your pelvis slightly under as you squeeze.