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All exercises

Neck bridge prone

Advanced

Neck bridge prone is a compound bodyweight exercise for the neck, also working the traps, upper back, and abs.

What it works

Primary muscle

Neck

Also works

TrapsUpper backAbs

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Place a thick pad on the floor; kneel with toes tucked, hands under shoulders, and forehead on the pad.
  2. 2Gently tuck the chin to create a long neck and brace your abs.
  3. 3Press into your forehead and toes to lift the knees slightly, raising the hips into a pike.
  4. 4With hands lightly assisting, slowly shift your body forward to load the forehead without collapsing the neck.
  5. 5Pause briefly, then shift back to reduce load while maintaining alignment and steady breathing.
  6. 6Perform small, pain-free rocks for reps, keeping movements slow and controlled.
  7. 7Lower the knees back to the floor to exit the position.
Logged today · 1 min restNeck bridge prone

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