Neck Lift
The neck lift is a bodyweight exercise targeting the sternocleidomastoid and anterior neck muscles. It involves lifting the head while lying down to strengthen the muscles at the front of the neck.
How to do it
- Lie flat on your back on a mat with your legs extended.
- Place your arms flat at your sides.
- Slowly raise your head off the mat, bringing your chin toward your chest.
- Hold the lifted position for 5 seconds, engaging the neck muscles.
- Slowly lower your head back to the mat.
- Repeat for the desired number of repetitions.
Form cues
- Keep your shoulders relaxed on the mat
- Focus on a smooth, controlled lift
- Bring chin toward chest without straining
- Keep the back of your head aligned
- Breathe steadily throughout the hold
Breathing: Exhale as you lift your head, breathe normally while holding, and inhale as you lower.
Common mistakes
- Tensing the shoulders, which leads to neck strain
- Jerking the head up, which can cause discomfort
- Holding your breath, which increases internal pressure
- Lifting too high, which may overstretch the throat area
Muscles worked
Primary: neck. Secondary: sternocleidomastoid, platysma.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, hold 5s, rest 45s
Lose weight
3 sets x 12-15 reps, hold 3s, rest 30s
Build muscle
3 sets x 8-10 reps, hold 10s, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain or dizziness, stop immediately.
- If you have a history of neck injuries, consult a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my throat?
You should feel a gentle engagement in the front neck muscles, but never sharp pain or extreme tightness.
Can I do this while sitting?
While this version is designed for the floor, you can try seated-neck-lift-up-down for a similar effect.
How often should I practice this?
2-3 times per week is a great starting frequency to allow your neck muscles to adapt safely.