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Prone Cervical Extension

Prone Cervical Extension

Note: This is just a visual reference — it may vary depending on your setup.

Strength Neck
Back Neck
Muscle Activation
Neck
80%
Shoulders
20%
Equipment
Exercise Mat
Setup / Starting Position
  • Lie face down on a mat with your arms by your sides and your forehead resting on the ground.
Exercise Position
  • Place your hands under your shoulders with your palms facing down.
  • Engage your core muscles and press your hips into the ground.
Form & Performance
  • Lift your head and chest off the ground, extending your spine.
  • Keep your gaze forward and avoid straining your neck.