Primary
Stretching
Secondary
Abs, Chest, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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MySetPlan shows you when to use Sphinx Pose, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: Hold for 1-2 minutes.
MySetPlan places Sphinx Pose inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Sphinx Pose — and builds them into a monthly program. Every set, every rep, planned out.
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Sphinx Pose
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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.
Yes, the Sphinx Pose is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels, especially beginners. Start with lighter weights to master proper form before progressing.
For the Sphinx Pose, the recommended approach depends on your goals. Hold for 1-2 minutes. For strength, use 30 sec holds. For muscle growth, perform 45-60 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Sphinx Pose can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
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.