How to do the Sphinx
Sphinx is a beginner multi-joint compound pushing exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Sphinx demonstration · © GymiaFit
Sphinx at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Sphinx step by step
- 1Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
- 2Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
- 3Hold this position for a few seconds, making sure to keep your neck in a neutral position.
- 4Slowly lower your chest back down to the starting position.
- 5Repeat for the desired number of repetitions.
Sphinx — questions
What muscles does the Sphinx work?
The Sphinx primarily targets the Spine. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Sphinx?
None — the Sphinx uses your bodyweight only, so it works at home with nothing but floor space.
Is the Sphinx suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Sphinx?
Spine Stretch, Standing Pelvic Tilt, Two Toe Touch (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Sphinx demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.