Primary
Stretching
Secondary
Abs, Chest, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Sphinx pose is a gentle backbend performed on the forearms that creates mild spinal extension and opens the chest. Unlike cobra which uses the arms to push up, sphinx keeps forearms grounded for a more passive stretch. This pose is therapeutic for the lower back and counteracts forward-flexed posture.
When to use it
Use for gentle back stretching.
Who it's for
All levels, especially beginners.
Position your elbows directly under your shoulders with forearms parallel. Press your forearms into the floor to lift your chest while keeping your hips and legs grounded. Look forward rather than up to avoid neck strain. Breathe deeply and hold.
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Lie face down with legs extended.
Place forearms on floor, elbows under shoulders.
Press forearms down and lift chest.
Keep hips and legs on floor.
Look forward with relaxed shoulders.
Hold position breathing deeply.
Gentler than cobra, suitable for beginners.
Promotes healthy lower back extension.
Keep shoulders relaxed away from ears.
Hold for 1-2 minutes as a restorative position for lower back health. This pose is excellent for morning routines to gently wake up the spine. Include it after forward-bending exercises as a counterpose.
Lifting the hips off the floor.
Losing hip position during the Sphinx Pose changes the loading pattern and can reduce the intended work for your Rectus abdominis. Keep your hips aligned with the setup cues and move only through the range you can control.
Shrugging the shoulders toward the ears.
Changing your shoulder position during the Sphinx Pose can redirect the movement away from your Rectus abdominis. Use the shoulder-blade position described in the setup and keep the motion controlled.
Straining the neck by looking up too much.
Craning your neck during the Sphinx Pose changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
All levels, especially beginners.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: Hold for 1-2 minutes.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Sphinx Pose could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Sphinx Pose
The Sphinx Pose primarily targets the Rectus abdominis, making it an effective exercise for stretching development. Secondary muscles worked during the Sphinx Pose include Erector spinae, Pectorals, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Sphinx Pose as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Sphinx Pose. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Sphinx Pose is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Sphinx Pose include: Cobra Stretch, Prone Press Up, Cat Cow Stretch. These exercises target similar muscle groups as the Sphinx Pose and can be used as substitutes based on your equipment availability, gym setup, or training preferences.