Gymnastic Bridge

Back, Shoulders, Glutes, HamstringsBodyweight

The full wheel bridge is a backward bend resting on your hands and feet. It opens up your shoulders and thoracic spine while strengthening your back and glutes.

How to do it

1Lie on your back, bend your knees, and set your feet hip-width apart close to your glutes.

2Place your palms on the floor next to your ears, fingers pointing toward your shoulders and elbows pointing up.

3Drive through your feet and hands to press your hips and chest up until your arms are straight.

4Push your chest backward to open your shoulders and straighten your legs as much as your mobility allows.

5Lower back down with control, touching your upper back to the mat first.

Common mistakes

Pushing purely from your lower back without opening your shoulders and chest, causing lumbar pinch.

Letting your knees and elbows flare wide, which kills stability and leverage.

Lifting your heels off the floor, reducing your base and taking work off the glutes.

Breathing

Breathe steadily and deeply at the top; do not hold your breath while pushing up.

Make it harder or easier

To regress, perform a shoulder bridge with your upper back resting on the floor.

To progress, try lifting one leg straight up at the top of the full bridge.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.