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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Sphinx Pose
StretchingBeginner

Sphinx Pose

A gentle spinal extension resting on the forearms while lying face down, stretching the abdominals with less lower back demand than cobra.

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Primary muscles

  • Abs (Rectus Abdominis)

Secondary muscles

  • Hip Flexors
  • Lower Back (Erector Spinae)
Sets
2–3
Duration
20–40 sec
Rest
15–30s

How to perform

Sphinx Pose movement

Main muscles working (thicker lines)

Starting position

Lying face down with elbows under the shoulders and forearms flat on the floor.

  1. 1

    Press the forearms lightly into the floor to lift the chest.

  2. 2

    Let the hips and legs stay relaxed on the floor.

  3. 3

    Keep the neck long and gaze slightly forward; hold.

  4. 4

    Lower the chest to release.

Breathing: Breathe slowly and relax the belly on each exhale.

Coaching tips

  • Elbows under shoulders

  • Chest forward and up

  • Relax the glutes

Common mistakes

  • Sinking into the shoulders

  • Craning the neck

  • Tensing the lower back

Safety notes

  • Keep it comfortable and come down if you feel pinching in the lower back.

Details

Body parts
Core · Lower Back
Equipment
Bodyweight
Movement
Stretch · Extension
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Cobra StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.