Neck Bridge Prone

Neck Bridge Prone


This exercise involves lying face down on the ground and lifting the upper body off the ground while keeping the neck extended. It helps to strengthen the muscles in the neck, upper back, and shoulders.

Muscle Group

Equipment Required

Neck Bridge Prone Instructions

  1. Start by lying face down on a mat or soft surface.
  2. Place your hands by your sides, palms facing down.
  3. Slowly lift your head and chest off the ground, keeping your neck in a neutral position.
  4. Hold this position for a few seconds, then slowly lower your head and chest back down to the ground.
  5. Repeat for several repetitions, gradually increasing the amount of time you hold the position.
  6. Be sure to keep your neck in a neutral position throughout the exercise, and avoid any jerky or sudden movements.

Neck Bridge Prone Form & Visual

Neck Bridge Prone

Neck Bridge Prone Benefits

  • Strengthens the muscles in the neck, shoulders, and upper back
  • Improves posture and alignment of the spine
  • Increases flexibility and range of motion in the neck
  • Can help alleviate neck and shoulder pain
  • May improve athletic performance in sports that require strong neck muscles, such as wrestling or football

Neck Bridge Prone Muscles Worked

  • Trapezius
  • Rhomboids
  • Erector spinae
  • Gluteus maximus
  • Hamstrings

Neck Bridge Prone Variations & Alternatives

  • Neck Bridge Supine
  • Neck Bridge with Leg Lifts
  • Neck Bridge with Arm Reach
  • Neck Bridge with Shoulder Taps
  • Neck Bridge with Hip Lifts
  • Neck Bridge with Leg Crossovers
  • Neck Bridge with Knee Tucks