10 Best Sphinx Alternatives for Back Strength

The Sphinx is done lying face down. Ranked closest by our scoring: the Upward Facing Dog, the Standing Pelvic Tilt and the Spine Stretch. Three harder versions, the Lower Back Curl, the Hyperextension and the Hyperextension (On Bench), are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Sphinx

SphinxPlay demonstration
Primary muscle
Spine
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Glutes, Hamstrings

How to perform Sphinx
  1. Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
  2. Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
  3. Hold this position for a few seconds, making sure to keep your neck in a neutral position.
  4. Slowly lower your chest back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Sphinx Alternatives

10 substitutes, ranked by how closely each one matches the Sphinx on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Upward Facing DogPlay demonstration

    1. Upward Facing Dog

    95% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the spinal erectors.

    How to perform this exercise
    1. Lie face down on the floor with your legs extended behind you.
    2. Place your hands on the floor next to your lower ribs, fingers pointing forward.
    3. Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
    4. Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
    5. Hold this position for a few breaths, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx
  2. Standing Pelvic TiltPlay demonstration

    2. Standing Pelvic Tilt

    91% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done standing instead.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or let them hang by your sides.
    3. Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
    4. Hold the position for a few seconds, then release and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: standing, not lying face down
  3. Spine StretchPlay demonstration

    3. Spine Stretch

    87% match
    • Spine
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done seated instead.

    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Place your hands on the ground behind you, fingers pointing towards your body.
    3. Engage your core and slowly lean back, keeping your back straight.
    4. Continue leaning back until you feel a stretch in your spine.
    5. Hold the stretch for a few seconds, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: seated, not lying face down
  4. Lower Back CurlPlay demonstration

    Progression

    4. Lower Back Curl

    84% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the spinal erectors.

    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx
  5. Back Extension On Exercise BallPlay demonstration

    5. Back Extension On Exercise Ball

    80% match
    • Spine
    • Stability-ball
    • Beginner
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the spinal erectors.

    How to perform this exercise
    1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface.
    2. Position your hands behind your head or crossed over your chest.
    3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx
  6. HyperextensionPlay demonstration

    Progression

    6. Hyperextension

    79% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx
  7. Hyperextension (On Bench)Play demonstration

    Progression

    7. Hyperextension (On Bench)

    79% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx
  8. Upper Back StretchPlay demonstration

    8. Upper Back Stretch

    76% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart.
    2. Extend your arms straight in front of you, parallel to the ground.
    3. Interlace your fingers and rotate your palms away from your body.
    4. Slowly raise your arms overhead, keeping them straight and parallel to each other.
    5. As you raise your arms, squeeze your shoulder blades together.
    6. Hold the stretch for 15-30 seconds, then release and repeat.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: upper back, not spine
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: standing, not lying face down
  9. Roller Back StretchPlay demonstration

    9. Roller Back Stretch

    75% match
    • Spine
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by sitting on the ground with your legs extended in front of you.
    2. Place the roller perpendicular to your body, just below your glutes.
    3. Slowly roll your body backwards, allowing the roller to move up your back.
    4. Continue rolling until the roller reaches your upper back.
    5. Pause for a moment, then slowly roll back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx
  10. Exercise Ball Prone Leg RaisePlay demonstration

    10. Exercise Ball Prone Leg Raise

    75% match
    • Spine
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a mat with your legs extended and your toes resting on top of the stability ball.
    2. Place your hands on the ground, shoulder-width apart, and engage your core muscles.
    3. Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, the same as the Sphinx
    • Equipment: bodyweight only, the same as the Sphinx
    • Body position: lying face down, the same as the Sphinx

Sphinx FAQ

What muscles does Sphinx work?

The Sphinx primarily targets the spinal erectors across the lumbar and lower thoracic spine, with secondary activation of the glutes and scapular stabilizers. Cue: lift through the chest and maintain a neutral pelvis to emphasize erector recruitment without excessive hip contribution.

What is the best bodyweight alternative to Sphinx?

The prone Superman hold is the closest bodyweight substitute because it isolates spinal extension and engages the same erector fibers. Cue: lift chest and feet simultaneously, squeeze glutes and lower erectors, and avoid overarching the lumbar spine to keep tension on the target muscles.

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