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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

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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