Neck Bridge Raises
Muscles worked
- Rear Neck
- Front Neck
Form Cues
-
Sit next to a bench or chair with the back facing the object
-
Lean the top of the shoulders against the bench so that the neck is touching the edge
-
Place the feet right in front of the hip
-
Activate the back, press the back of the head into the bench and raise your hip
-
Stop once you hit full hip extension, if needed, adjust your foot position
-
Slowly lower down until the hip is nearly at the floor again
Progressions
01 Wall Neck Bridge Raises
-
Start in a standing position facing away from a wall
-
Lean back until the back of your head touches the wall
-
Slowly roll head up the wall, extending neck
-
Lower back down with control
-
Keep body straight and core engaged
-
Focus on neck muscle engagement
-
Maintain controlled breathing throughout
-
02 Crouching Wall Neck Bridge Raises
-
Start in a crouching position with back against a wall
-
Place back of head against the wall
-
Slowly extend legs, sliding head up the wall
-
Maintain contact between head and wall throughout
-
Return to starting position with control
-
Keep core engaged for stability
-
Focus on neck strength and control
-
03 Box Neck Bridge Raises
-
Start with upper back on a box, feet flat on the ground
-
Place hands on the box for support if needed
-
Lift head and neck off the box
-
Slowly lower back down, controlling the movement
-
Keep chin tucked throughout
-
Focus on neck muscle engagement
-
Gradually increase range of motion as strength improves
-
04 Floor Neck Bridge Raises
-
Lie on your back, feet flat on the floor
-
Place hands by your sides for support
-
Lift head and upper back off the floor
-
Bridge using neck and upper back strength
-
Lower back down with control
-
Maintain chin tuck throughout movement
-
Focus on smooth, controlled motion
-
Built into a program made for you
Every exercise here adapts to your goals, equipment and schedule inside the app.