Lying Neck Flexion

Muscles worked

Setup

1. Lie face-up on a flat bench with your shoulders positioned exactly at the edge so your head and neck hang off unsupported.
2. Place your feet flat on the floor or on the bench to stabilize your torso and prevent arching.
3. Rest your hands on your stomach or grip the sides of the bench for additional stability.

How to do it

1. Inhale as you slowly lower your head toward the floor, extending your neck until you feel a comfortable stretch in the front of the neck.
2. Exhale as you tuck your chin toward your chest, curling your head upward until your chin touches or nears your upper sternum.
3. Hold the peak contraction at the top for one second, focusing on the squeeze in the front of the neck.
4. Lower your head back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your shoulders and upper back glued to the bench; do not let them lift to assist the movement.
• Ensure the movement is a smooth curl of the neck rather than a rigid lift.
• Maintain a neutral jaw and avoid clenching your teeth during the exertion phase.
• Move through a full range of motion, but stop immediately if you feel any sharp pinching or nerve pain.

Pro tips

• Press your tongue against the roof of your mouth throughout the set to better stabilize the throat and jaw muscles.
• Focus on the 'chin tuck' initiation; imagine you are trying to look at your belly button at the top of the rep to maximize muscle shortening.

Make it harder

• Place a light weight plate or a folded towel on your forehead to provide external resistance.
• Increase the time under tension by slowing the eccentric (lowering) phase to 4 seconds.

Frequently asked

What muscles does the lying neck flexion work?

The lying neck flexion primarily targets the abs and obliques, and also works the erector spinae and trapezius as secondary muscles.

What equipment do you need for the lying neck flexion?

The lying neck flexion requires no equipment — just your body weight.

Is the lying neck flexion good for beginners?

Yes. The lying neck flexion is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Weighted Lying Neck Flexion With Head HarnessIntermediate · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Air BikeIntermediate · abs and obliques
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques