Exercise guide
Sphinx
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
The Sphinx is a foundational isometric hold that improves spinal mobility and strengthens the lower trapezius while providing a gentle stretch to the abdominal wall. It is highly effective for correcting rounded shoulders and improving postural awareness through scapular depression.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a mat with your legs extended straight behind you, hip-width apart.
- Place your forearms flat on the floor, parallel to each other, with your elbows positioned directly under your shoulders.
- Spread your fingers wide and press your palms and the tops of your feet firmly into the mat.
How to do it
- Inhale as you press through your forearms to lift your chest and head away from the floor, lengthening your spine.
- Actively pull your shoulder blades down and back, feeling the engagement in your trapezius and mid-back.
- Hold the position for 30-60 seconds, maintaining a steady, deep breathing pattern through the nose.
- Exhale as you slowly lower your chest back to the starting position with control.
Form checklist
- Keep your neck long and gaze slightly forward to avoid crunching the back of the neck.
- Maintain a firm press through the forearms to prevent 'sinking' into the shoulder joints.
- Engage your glutes and core slightly to protect the lumbar spine from excessive pinching.
- Ensure elbows stay stacked under the shoulders, not flared out to the sides.
Pro tips
- Imagine pulling the floor toward your hips with your forearms to create more tension in the mid-back and open the chest further.
- Focus on 'zipping up' your lower abdominals away from the mat to increase the stability of the pose.
Make it harder
- Transition into a 'Seal' pose by straightening the arms and lifting the elbows, provided you have the spinal mobility.
- Incorporate neck carousels by slowly rotating the head while maintaining the lifted chest position to challenge trap stability.
Frequently asked
- What muscles does the sphinx work?
- The sphinx primarily targets the erector spinae, and also works the obliques as secondary muscles.
- What equipment do you need for the sphinx?
- The sphinx requires no equipment — just your body weight.
- Is the sphinx good for beginners?
- Yes. The sphinx is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternating SupermanBeginner · erector spinae, glutes, and hamstrings
- Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Back Bend Over Bench StretchIntermediate · erector spinae