Quick Answer
Head Bridge is a advanced strength exercise that targets your neck. It uses only your bodyweight. Lie on back, knees bent, feet flat on floor.
Video Tutorial
How to Perform the Head Bridge
- 1
Lie on back, knees bent, feet flat on floor.
- 2
Place hands beside head, fingers pointing towards shoulders (optional support) OR keep arms by sides.
- 3
Press through feet and top of head to lift hips and back off the floor, creating an arch.
- 4
Weight is supported primarily by feet and head/neck.
- 5
Engage neck, back, and glute muscles.
- 6
Hold for desired duration. Slowly lower back down.
- 7
Caution: Advanced exercise requiring neck strength. Progress carefully.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Head Bridge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Head Bridge work?
The Head Bridge primarily works your neck. Secondary muscles include the glutes, hamstrings and lower back.
What equipment do I need for the Head Bridge?
The Head Bridge needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Head Bridge suitable for beginners?
The Head Bridge is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Head Bridge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Head Bridge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train neck more frequently, alternate harder and easier variations and keep overall weekly volume moderate.