Prone Neck Bridge
- Primary muscleLevator Scapulae
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Hip-dominant
- Secondary muscles
- Traps, Upper Back, Abs
- Body part
- Neck
- Position
- Prone
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A controlled way to load the neck directly: from a piked position with your forehead on a thick pad, small weight shifts train the deep neck muscles isometrically. This is advanced work with a strict prerequisite of a tucked chin and tiny shifts, and the hands stay down to assist every rep. Progress by time, not range.
How to do the Prone Neck Bridge
- Place a thick pad on the floor; kneel with toes tucked, hands under shoulders, and forehead on the pad.
- Gently tuck the chin to create a long neck and brace your abs.
- Press into your forehead and toes to lift the knees slightly, raising the hips into a pike.
- With hands lightly assisting, slowly shift your body forward to load the forehead without collapsing the neck.
- Pause briefly, then shift back to reduce load while maintaining alignment and steady breathing.
- Perform small, pain-free rocks for reps, keeping movements slow and controlled.
- Lower the knees back to the floor to exit the position.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Levator Scapulae · Back
The neck and upper shoulders hold the head steady on the bench and should stay relaxed, not straining to look up.
Secondary
- Traps
- Upper Back — The upper back braces against the bench and is the pivot point for the whole movement.
- Abs — The abs keep the ribs down and the pelvis tucked so the movement comes from the hips rather than the lower back.
Common mistakes
- Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
- Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
- Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
- Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl using the same bench setup.
Variations and alternatives
Frequently asked questions
What muscles does the Prone Neck Bridge work?
The Prone Neck Bridge primarily works the levator scapulae. It also involves the traps, upper back and abs, which assist the movement and stabilise the joints.
Is the Prone Neck Bridge good for beginners?
Not as a starting point. The Prone Neck Bridge is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
How many sets and reps should I do?
It depends on your goal. For the Prone Neck Bridge, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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