Neck Bridge Prone
Description
The prone neck bridge supports your body weight on your forehead and toes in a bridge position — face down. It builds the neck extensors (back of the neck). This is an advanced neck exercise used by wrestlers and martial artists. Use extreme caution and progress very gradually.
Muscle Group
Equipment Required
Neck Bridge Prone Instructions
- Kneel on the floor. Place a folded towel on the floor for your forehead.
- Place your forehead on the towel. Walk your feet back slightly.
- Begin transferring weight onto your forehead gradually.
- Eventually support your body on your forehead and toes only.
- Hold for 10 to 20 seconds.
- Progress extremely gradually — the neck is delicate.
- Never perform jerky movements on the neck.
- This is advanced — consult a coach before attempting. Start with manual neck resistance instead.
Neck Bridge Prone Form & Visual
Neck Bridge Prone Benefits
- Builds neck extensor strength
- Used by wrestlers and martial artists
- Develops neck endurance and stability
- Important for contact sport athletes
- Advanced neck exercise
- Builds cervical spine resilience
Neck Bridge Prone Muscles Worked
- Neck extensors (splenius capitis, semispinalis)
- Trapezius (upper)
- Erector spinae (cervical)
Neck Bridge Prone Variations & Alternatives
- Supine Neck Bridge (face up)
- Manual Neck Resistance
- Weighted Lying Neck Flexion
- Neck Harness Extension
- Neck Isometrics
