Wall Side Neck Bridge
The Wall Side Neck Bridge primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper) and stabilizer support from the Gluteus Medius, Gluteus Minimus. 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, 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 Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
Instructions
- Preparation: Place small or folded cushioned mat on column or at end of wall approximately shoulder height. With hands supporting mat, stand with side toward mat. Step far to side so feet are away from wall or column forward. Place side of head on mat with shoulder extending over end of adjacent side of column or wall so body leans to side. Fold hands behind low back or hips. Execution: Push side of head into mat and roll onto top of head moving body away from mat. Return to original position by rolling back down to side of head while bringing shoulder back over end of column or wall. Repeat. Comments: Keep body somewhat straight allowing waist to bend outward away from mat slightly at end of lift. See all muscle used in Lateral Flexion:
Alternative Exercises
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