Quick Answer
Sphinx Pose is a beginner yoga exercise that targets your core. It uses only your bodyweight. Lie face down on the floor with your legs extended behind you.
Video Tutorial
How to Perform the Sphinx Pose
- 1
Lie face down on the floor with your legs extended behind you.
- 2
Place your elbows under your shoulders and forearms on the floor.
- 3
Press your forearms into the ground to lift your chest while keeping your lower body relaxed.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Sphinx Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sphinx Pose work?
The Sphinx Pose primarily works your core. Secondary muscles include the lower back and chest.
What equipment do I need for the Sphinx Pose?
The Sphinx Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Sphinx Pose suitable for beginners?
Yes. The Sphinx Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Sphinx Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sphinx Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.