Lower back exercise · body weight
Sphinx
The sphinx is a bodyweight exercise that targets the lower back (spinal erectors), with the glutes and hamstrings assisting.
- Target muscle
- Spine
- Also works
- Glutes, hamstrings
- Equipment
- Body weight
- Body part
- Back
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lower back (spinal erectors). The glutes and hamstrings work as secondary muscles. See all lower back exercises or every bodyweight exercise.
