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Sphinx Pose
The Sphinx Pose is a stretch with no equipment for your back. Share of the load in the Zulta muscle model: upper abs 31%, lower abs 27% and hip flexors 16%.
How to do it
- Lie face down on a mat with the legs straight and hip-width apart.
- Place the elbows under the shoulders with the forearms flat and parallel.
- Press the forearms into the mat to lift the chest, hips staying down.
- Hold for 30 to 60 seconds, breathing slowly into the belly.
- Slide the elbows forward and lower the chest to the mat.
Tips
- Pull gently back through the forearms to lengthen the spine.
- Keep the neck long and the gaze just ahead of the hands.
Common mistakes
- Sinking between the shoulder blades.
- Clenching the glutes hard and pinching the lower back.
Muscles worked by the Sphinx Pose
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arching back lengthens the abs and hip flexors while the back extensors work to hold the arch. Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Sphinx Pose alternatives
Same equipment
Frequently asked questions
What muscles does the Sphinx Pose work?
Mainly the upper abs, lower abs and hip flexors. The obliques and spinal erectors (lower back) assist.
Is the Sphinx Pose good for beginners?
Yes. The Sphinx Pose is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Sphinx Pose?
For example the Cobra Stretch and Upward Facing Dog. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.