Apple Cheek Lift
The apple cheek lift is a bodyweight facial exercise targeting the cheek muscles. It involves lifting the cheeks upward toward the eyes to tone and firm the mid-face region.
How to do it
- Sit or stand upright with your spine straight and shoulders relaxed.
- Close your mouth and smile gently, then push the fleshy part of your cheeks upward toward your eyes using your facial muscles.
- Hold the lifted position for 5 seconds, feeling the tension in your cheek muscles.
- Slowly release and return to a neutral expression.
- Repeat for the desired number of repetitions.
Form cues
- Keep your shoulders relaxed and down.
- Smile gently without clenching your teeth.
- Focus on lifting from the mid-cheek area.
- Maintain a steady, controlled tension.
- Keep your eyes soft and relaxed.
Breathing: Breathe steadily through your nose throughout the hold; do not hold your breath.
Common mistakes
- Clenching the jaw, which can lead to unnecessary tension.
- Squinting the eyes, which may cause tension around the brow.
- Holding your breath, which prevents natural relaxation.
- Moving too quickly, which reduces the focus on the target muscles.
Muscles worked
Primary: facial muscles. Secondary: cheeks, orbicularis oris.
Suggested sets & reps
Get fitter
3 sets x 12 repetitions, 5-second holds, 30s rest
Lose weight
3 sets x 10 repetitions, 5-second holds, 30s rest
Build muscle
3 sets x 15 repetitions, 5-second holds, 30s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your jaw or neck, stop immediately and ease off.
- If you have a history of TMJ or jaw discomfort, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this?
You can include this in your daily routine, ideally 3 to 5 times per week.
What if I feel tension in my neck?
Check your posture to ensure your neck is neutral and your shoulders are dropped away from your ears.
Do I need any equipment?
No, this is a bodyweight exercise that can be done anywhere.