Neck Bridge (Front)
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
- From your knees, place the forehead on a mat with the hands down beside it ready to take weight.
- Walk the knees back and lift the hips so the load shifts onto the front of the head, keeping the neck long.
- Keep the hands down to share the load until you can hold the position comfortably.
- Hold for the prescribed time, breathing normally, and come out of it before the position degrades.
FORM TIPS
- Bridges are an advanced position. Build several weeks of harness or band work first, and keep your 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.