Wall Front Neck Bridge
The Wall Front Neck Bridge primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper) and stabilizer support from the External Obliques, Rectus Abdominis, Rectus Femoris. It is a bodyweight isolation exercise at intermediate difficulty.
The Wall Front Neck Bridge is an intermediate isolation exercise requiring no equipment, following a isolation movement pattern. It primarily targets the Sternocleidomastoid, with secondary engagement of the Erector Spinae, Levator Scapulae, Trapezius (Upper). This is a bilateral pushing movement, meaning both sides work together to generate force.
A bodyweight isolation push exercise targeting the Sternocleidomastoid.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | Erector Spinae, Levator Scapulae, Trapezius (Upper) |
Muscles Worked
The Sternocleidomastoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Erector Spinae, Levator Scapulae, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Rectus Abdominis, Rectus Femoris act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Place small or folded cushioned mat on wall or column approximately chest height.
- With hands supporting mat on each side, stand back so feet are away from wall or column with body leaning forward.
- Place top of forehead on mat.
- Fold hands behind low back or hips.
Execution
- Roll down onto forehead until nose touches mat.
- Roll up onto top of head until chin touches upper chest.
- Repeat.
Comments
- Keep body somewhat straight bending spine and hips slightly as head rolls down.
- Exercise involves neck flexors as well as neck extensors.
- Seecontroversial exercises.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Sternocleidomastoid) and can be substituted based on your equipment or variation preferences.
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