Wall Rear Neck Bridge
The Wall Rear Neck Bridge primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Rectus Femoris, Trapezius (Upper) and stabilizer support from the Gluteus Maximus. It is a bodyweight isolation exercise at intermediate difficulty.
The Wall Rear 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, Rectus Femoris, Trapezius (Upper). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | Erector Spinae, Levator Scapulae, Rectus Femoris, 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, Rectus Femoris, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Gluteus Maximus 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 Rectus Femoris (quadriceps)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Maximus (glutes)
How to Perform
Preparation
- Hold small or folded cushioned mat behind head.
- Facing away from wall or column position head and back of shoulders low on wall or column with mat between.
- Stand with feet far away from wall or column so body is angled back.
- Position hips and back straight and bend knees just slightly.
- Place arms to side or hold hands on abdomen.
Execution
- Push head back into mat and roll head upward.
- Arch spine and straighten knees.
- Hyperextend neck so head is facing up.
- Return to original position by rolling head down while allowing low back to straighten and knees to bend slightly.
- Continue down until back of head and shoulders make contact with mat.
- Repeat.
Comments
- 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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