Which muscles does the neck bridge (wrestler) work?

The neck bridge (wrestler) mainly works your neck. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the neck bridge (wrestler) in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Neck Bridge (Wrestler): how to do it and muscles worked

The neck bridge (wrestler) mainly works your neck, with help from your lower back. You need bodyweight (no equipment).

Muscles worked

Main

Neck

Helping

Lower back

How to do the neck bridge (wrestler)

1
Lie on your back on a padded mat with your knees bent and feet flat. Place your arms across your chest or by your sides and start with a very short bridge on your head.
2
Push through your feet to lift your hips and roll slightly onto the top of your head, supporting most of your weight with your legs. Keep your movements small and avoid rolling onto your forehead.
3
Hold for 10 to 20 seconds, breathing steadily, then lower slowly.

Form tip: Start easy and keep most of your weight on your legs. Stop right away if you feel neck pain, pressure in your head or tingling.

Common questions

Which muscles does the neck bridge (wrestler) work?: The neck bridge (wrestler) mainly works your neck. It also involves your lower back.
What equipment do I need for the neck bridge (wrestler)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the neck bridge (wrestler) in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More neck exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.