Sphinx Heel Drop - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Sphinx Heel Drop

Step by step instructions, muscle activation and variants for the Sphinx Heel Drop.

EasyAbsLower back

About this exercise

The Sphinx Heel Drop is a floor stretch performed in the sphinx position — propped on the forearms in a low lumbar extension — combined with a controlled dropping of the heels to one side. This movement stretches the lower back and abdominals while introducing a gentle lateral rotation that relieves tension through the lumbar spine and hip flexors.

How to Perform

  • Lie face down and prop yourself up on your forearms, elbows under shoulders, in a sphinx position
  • Keep your legs together and gently lower both heels toward one side, rotating your lower body slightly
  • Hold the position for the desired duration, breathing steadily into the stretch
  • Return your legs to center and lower both heels to the opposite side
  • Continue alternating sides for the desired duration or repetitions

Muscle Activation

Primary
AbsLower back
Secondary
QuadricepsCore

Common Mistakes

Common mistakes content is coming soon.

About the Sphinx Heel Drop

The Sphinx Heel Drop 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.

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