Sphinx Pose
How to do it
Starting position
- Lie face down on the mat and extend your legs straight.
- Place your elbows directly under your shoulders.
- Place your palms flat on the floor.
Movement
- Push your chest forward and slowly raise your upper body.
- Lower your shoulders and keep your neck long.
- When time is up, slowly lower down.
Breathing
Breathe comfortably, and drop your shoulders further as you exhale.
Trainer tips
- Push your chest forward and gently arch your back
- Relax your glutes and keep your legs long
Cautions
- If you feel a sharp pain in your lower back, lower down.
- Don't squeeze your glutes to hold the position.
- Folding at the lower back
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Abs |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–1 min |
3 similar exercises
Representative exercise: Sphinx Pose
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.