Exercise guide · Beginner · Compound

Sphinx - Modified Variation: How to Do It & Muscles Worked

The sphinx exercise is a gentle back extension movement that targets the spine and helps improve flexibility and mobility in the lower back. It is performed lying face down, lifting the chest off the ground while keeping the forearms and toes on the floor.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Glutes
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the sphinx - modified variation
Front view: muscles worked by the sphinx - modified variation. Secondary: hamstrings and glutes.
Back view: muscles worked by the sphinx - modified variation. Secondary: hamstrings and glutes.
Primary Secondary

How to do the sphinx - modified variation

  1. Step 1: Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
  2. Step 2: Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
  3. Step 3: Hold this position for a few seconds, making sure to keep your neck in a neutral position.
  4. Step 4: Slowly lower your chest back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions. Emphasize modified control.

Sets, reps and programming

Suggested sets, reps and rest for the sphinx - modified variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.