Sphinx
Chasing control through the whole range? Sphinx uses pure bodyweight leverage to get there.
How to do Sphinx
- Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
- Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
- Hold this position for a few seconds, making sure to keep your neck in a neutral position.
- Slowly lower your chest back down to the starting position.
- Repeat for the desired number of repetitions.
Sphinx Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Sphinx Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Sphinx
Swap Sphinx For
Sphinx — Frequently Asked Questions
How do you do the Sphinx?
Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders. Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor. Hold this position for a few seconds, making sure to keep your neck in a neutral position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Sphinx work?
The Sphinx primarily targets the spine. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Sphinx should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Sphinx good for beginners?
Yes. The Sphinx is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Sphinx?
Try the Lever Back Extension, Exercise Ball Back Extension With Rotation or the Band Straight Leg Deadlift. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
