Neck Workouts With Bodyweight

Bodyweight neck workouts built around controlled cervical flexion and extension with no external load, using evidence-informed effort targets and gradual progression to improve neck strength and tolerance.
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Workout 1

3 exercises9 sets

Bodyweight Neck Strength and Control Workout

Neck, Glutes, Hamstrings, Abdominals

A no-equipment neck template using cervical flexion, cervical extension, and posterior-chain support work with straight sets and controlled effort progression.

  1. 1
    Lying Neck Curl (Bodyweight)
    anatomy
    1Exercise

    Lying Neck Curl (Bodyweight)

    Rest 1m 15s

    • 114 reps x 0 kgRIR 3
    • 214 reps x 0 kgRIR 2
    • 316 reps x 0 kgRIR 1

    Keep the chin slightly tucked and move through a comfortable range without lifting the shoulders.

  2. 2
    Lying Neck Extension (Bodyweight)
    anatomy
    2Exercise

    Lying Neck Extension (Bodyweight)

    Rest 1m 15s

    • 114 reps x 0 kgRIR 3
    • 214 reps x 0 kgRIR 2
    • 316 reps x 0 kgRIR 1

    Keep trunk still, move only through controlled cervical extension, and stop short of painful range.

  3. 3
    Superman Hold-Reps
    anatomy
    anatomy
    3Exercise

    Superman Hold-Reps

    Rest 1m

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Keep gaze slightly down, lengthen through the crown of the head, and avoid aggressive neck hyperextension.