How to do Twisted Sphinx
On the floorHoldBoth sidesIntermediate
Twisted Sphinx is a on the floor stretch for your glutes, hamstrings and hips. Do it on one side, then switch.
Step by step
- 1From hands and knees, stretch your left leg straight back.
- 2Then draw your right knee out to the side, up toward your elbow and lower down onto your forearms.
What you should feel
Let the floor take your weight.
Form tips
- Elbows under shoulders, press the floor away. Feel the outer right hip and glute open. Left leg stays long behind you.
- Breathe into your right hip.
- Soften your shoulders… nothing to force.
Make it easier
If your hip feels pinchy, keep your right knee a little lower.
Coming out of it
One more breath… then press up gently… back to hands and knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Twisted Sphinx with a coach
In BendEase, a voice coach talks you into Twisted Sphinx, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and hamstrings.
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