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.

SphinxWatch the Sphinx

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Sphinx

The steps for the Sphinx itself, so you can judge how close each substitute below really is.

Spine, with glutes, hamstrings · Bodyweight · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Upward Facing DogPlay demonstration

    1. Upward Facing Dog

    95% match

    Spine · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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 · Beginner · Isolation

    The same equipment, done standing instead.

    • Bodyweight
    How to perform it
    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 · Beginner · Isolation

    The same equipment, done seated instead.

    • Bodyweight
    How to perform it
    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 · Intermediate · Isolation

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

    • Bodyweight
    How to perform it
    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 · Beginner · Isolation

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

    • Stability-ball
    How to perform it
    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

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.

Find Alternatives for Any Exercise

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