How long should I hold the Sphinx position?

Beginners should aim for 20 to 30 seconds per set. As your endurance improves, you can increase the duration to 60 seconds or more while focusing on perfect form.

What is the difference between Sphinx and a Plank?

The Sphinx is a lower-intensity isometric hold where your hips and legs remain on the ground. It focuses more on spinal extension and postural control than the full-body tension required for a plank.

Should I feel this in my lower back?

You may feel a mild stretch or gentle pressure, but you should never feel sharp pain. If you do, engage your glutes more or lower your chest slightly to reduce the curve in your spine.

How to Do the Sphinx Exercise: Form and Benefits

Master the Sphinx exercise with our guide. Improve core stability, support spinal health, and enhance your posture using these simple bodyweight steps.

How to Perform

Lie face down on a flat surface with your legs extended straight behind you and your toes untucked.
Place your elbows directly under your shoulders with your forearms flat on the floor and pointing forward.
Press your palms and forearms firmly into the ground to lift your chest away from the floor.
Engage your glutes and core to maintain a neutral spine, avoiding any pinching sensation in the lower back.
Draw your shoulder blades down and back while lengthening your neck to look slightly ahead of your hands.
Hold this position while breathing deeply and maintaining tension throughout your midsection.

Common Mistakes

Shrugging your shoulders up toward your ears.
Allowing your lower back to excessive arch or sag painfully.
Clenching your jaw or holding your breath during the hold.
Flaring your elbows out to the sides rather than keeping them stacked.

Muscles Worked

Primary movers

Stabilizers

Lower Back
Shoulders
Obliques

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