TETSUSphinx
The Sphinx is a bodyweight exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
spineback
gluteshamstrings
body weight
How to do the Sphinx
- Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
- Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
- Hold this position for a few seconds, making sure to keep your neck in a neutral position.
- Slowly lower your chest back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Sphinx work?
The Sphinx primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Sphinx?
None. The Sphinx uses your body weight only, so you can do it anywhere.
How many sets and reps of the Sphinx should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Sphinx works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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