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Exercise 1362 · REF DIVyqrU

Sphinx exercise animation

Sphinx

Category
Back
Equipment
Body Weight
Target
Spine

The sphinx pose is a gentle backbend done propped on the forearms, extending the spine to counter the flexed posture most people hold all day at a desk. It's a low-intensity mobility move rather than a strength exercise, usually used as a warm-up for back work or a cooldown after ab-focused training. Ease into the extension rather than forcing it — the lower back should feel opened up, not pinched.

How to Do the Sphinx

  1. Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
  2. Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
  3. Hold this position for a few seconds, making sure to keep your neck in a neutral position.
  4. Slowly lower your chest back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Sphinx primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have body weight? These target the same spine with different equipment.

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Sphinx work?
The Sphinx primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Sphinx?
The Sphinx is done with no equipment — just body weight.
What's a good alternative to the Sphinx?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.