Neck Bridge (Back)
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Lie on your back with the knees bent, the feet flat and the hands down beside your head.
- Drive the hips up and roll the weight back onto the crown of the head, keeping the hands on the mat.
- Hold with the chin away from the chest, taking as much load through the hands as you need.
- Come down the way you went up, rolling off the head before dropping the hips.
FORM TIPS
- Bridges are an advanced position. Build several weeks of harness or band work first, and keep the hands on the mat until the hold is easy.
- Come out of the hold the moment the position starts to slip. This is not a movement to grind.
TARGET MUSCLES
Primary
- Neck
Secondary
- Traps
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.