Kysero
Try for free

Neck · Beginner

Prone Neck Extension Hold

Gentle prone isometric hold strengthening the neck extensors through a small controlled range.

View instructionsAll exercises
Back to all exercises
Prone Neck Extension Hold demonstration

Exercise overview

Training details

Neck

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie flat on your stomach with your arms at your sides.
  2. 02Gently lift your head and neck off the ground, engaging the muscles at the back of your neck.
  3. 03Hold the position for 15-30 seconds, breathing normally.
  4. 04With control, lower your head back down and repeat the stretch as desired.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationNeck Isometric ExtensionRelated variationHead Harness Seated Neck Extension

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteIsometric Neck Exercise - Front And BackComparable substituteIsometric Neck Exercise - SidesComparable substituteNeck Isometric Flexion

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder