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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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