Step by step instructions, muscle activation and variants for the Sphinx Pose.
A gentle prone back extension where you lie face down and prop your upper body on your forearms, creating a mild lumbar arch. It effectively decompresses the lower spine, stretches the abdominals, and is a foundational mobility and rehabilitation drill.
The Sphinx Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
