Full Wheel Entry - Wheel Prep Bridge
The full wheel entry wheel prep bridge is an advanced bodyweight exercise targeting the lats and spine, with secondary engagement of the chest, shoulders, and lower back. It involves pressing into a deep backbend from a supine position, demanding significant spinal flexibility, shoulder mobility, and total-body strength.
How to do it
- Lie on your back with your knees bent and feet flat on the floor near your glutes.
- Place your hands beside your ears on the floor with your fingers pointing toward your shoulders.
- Press into your hands and feet simultaneously to lift your hips, then your torso, off the floor.
- Extend your arms and legs as fully as possible, lifting the crown of your head off the floor and opening your chest.
- Hold for the desired duration, then tuck your chin and slowly lower back down to the floor with control.
Form cues
- Keep your feet flat and hip-width apart.
- Place hands firmly beside your ears with fingers pointing toward your shoulders.
- Press down evenly through your palms and soles to lift.
- Open your chest and extend your arms fully.
- Tuck your chin gently before lowering back to the floor.
Breathing: Inhale deeply as you prepare, and exhale steadily as you press up into the bridge.
Common mistakes
- Flaring the knees outward places excess strain on the lower back and reduces hip stability.
- Rushing the descent can lead to a sudden, unsupported drop on the cervical spine.
- Forcing the extension without adequate shoulder mobility puts unnecessary stress on the shoulder joints.
Muscles worked
Primary: lats. Secondary: chest, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 s
Lose weight
3 sets × 20–30 seconds hold, rest 60 s
Build muscle
3 sets × 3–5 controlled repetitions, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have wrist or lower back discomfort, ease off or choose a gentler stretching option.
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
What should I do if I feel pinching in my lower back?
Ease off the depth of the backbend, focus on pressing more through your legs, and ensure your glutes are gently engaged.
How often should I practice this advanced stretch?
Incorporating this 1 to 2 times per week after a thorough warm-up is plenty for most beginners working on mobility.
Can I do this movement without any prior stretching experience?
It is best to build up your spine and shoulder mobility with simpler bridge variations before attempting the full wheel entry.