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Neck Bridge

Calisthenics / Martial Arts / Expert
  • Neck
  • Abs
  • Hip Flexors
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1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Neck Bridge - Learn Proper Neck Bridge Form

  1. Step 1: Lay on your back on the floor with your knees up.
  2. Step 2: Lift hips into the air and balance your weight on your toes and the top of your head.
  3. Step 3: Hold the position without letting your shoulders or back touch the ground.

Neck Bridge Variations and Neck Bridge Alternatives

  1. Variation 1: Advanced users can move shoulders up and down to complete reps rather than just neck bridge holds.

Neck Bridge Tips

  1. Tip 1: Use arms above head for initial positioning.
  2. Tip 2: Place an exercise mat or two underneath head for padding.

Neck Bridge Records and Neck Bridge Statistics from Site Users

Neck Bridge - Similar Exercises

ExercisePrimary MuscleDifficulty
Default NeckVery Easy
Default NeckBeginner
Default NeckBeginner
Default NeckIntermediate
Default NeckVery Easy
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Neck Bridge Workout Programs (Workout Plans that use the Neck Bridge)

Workout PlanDifficulty
Thumb Expert
Thumb Beginner
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Neck Bridge Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Abs blue Hipflexors blue Neck orange

Neck Bridge Equipment

Neck Bridge Training Details

The neck bridge is a calisthenics and martial arts exercise that primarily targets the neck and to a lesser degree also targets the abs and hip flexors.

The only neck bridge equipment that you really need is the following: exercise mat. There are however many different neck bridge variations that you can try out that may require different types of neck bridge equipment or maye even require no equipment at all.

Learning proper neck bridge form is easy with the step by step neck bridge instructions, neck bridge tips, and the instructional neck bridge technique video on this page. The neck bridge is a n/a exercise for those with a expert level of physical fitness and exercise experience. Watch the neck bridge video, learn how to do the neck bridge, and then be sure and browse through the neck bridge workouts on our workout plans page!

Neck Bridge Sports


Neck Bridge Force Type: N/A
Neck Bridge Mechanics Type: Compound
1 Review
  • JoelJonathan
    12 months ago #

    Neck bridges are awesome for increasing neck strength and for improving shoulder health (especially as a way to combat the typical hunched over "computer worker/office worker" bad posture). These really could be called "wrestler neck bridges" since they are primarily a move taught to wrestlers, grapplers, and other martial artists.

    To be honest, these were very painful and difficult for me to do at first. I could only hold a neck bridge for about 5-10 seconds at first but now I can hold it for 30 seconds or more while rocking up and down using my neck to bridge up and then down. You may want to try a neck bridge progression series of first using your hands to get into place, then removing your hands for seconds at a time, then eventually using just your head to rock back into place and rock up and down using your neck muscles.

    The neck bridge exercise has a lot of benefits but it can look a little weird if you just start busting them out in the middle of the gym so be forewarned lol. They are a great exercise though so give them a try!

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