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Neck · Advanced

Neck Bridge Prone

Advanced head-supported prone neck bridge that shares load through the hands while the hips and trunk remain elevated.

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Neck Bridge Prone demonstration

Exercise overview

Training details

NeckUpper BackShouldersCoreGlutes

Equipment

Bodyweight

Sets × time

3 × 10 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Kneel on a thick mat and place the top-front of the head on the surface with both palms beside it.
  2. 02Walk the knees back and lift the hips into an inverted bridge while keeping substantial support through the hands.
  3. 03Brace the abdomen and glutes, keep the chin slightly tucked, and distribute pressure broadly across the head.
  4. 04Hold the position without rolling the head, twisting, bouncing, or allowing the hips to collapse.
  5. 05Lower the knees and hips first, unload the head completely, and only then lift the head from the mat.

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Variations

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

Related variationNeck Isometric ExtensionRelated variationHead Harness Seated Neck Extension

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Alternatives

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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

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