Cheek Sculptor
The cheek sculptor is a bodyweight facial exercise that targets the cheek muscles by drawing them inward. It helps define and contour the cheekbones through repeated muscle engagement.
How to do it
- Sit upright with your mouth closed and face relaxed.
- Suck your cheeks inward toward your teeth to create a hollowed expression.
- Hold the hollowed position for 5–10 seconds, engaging the cheek muscles.
- Slowly release and return to a neutral expression.
- Repeat for the desired number of repetitions.
Form cues
- Keep your mouth closed.
- Suck cheeks inward toward teeth.
- Maintain a neutral head position.
- Breathe steadily through your nose.
- Release the tension slowly.
Breathing: Maintain a steady, relaxed nasal breath throughout the hold.
Common mistakes
- Clenching the jaw tightly, which can lead to unnecessary facial tension.
- Holding your breath, which prevents steady muscle engagement.
- Moving the head or neck, which reduces the focus on the cheek muscles.
- Overstraining the lips, which shifts the effort away from the cheeks.
Muscles worked
Primary: facial muscles. Secondary: cheeks, masseter.
Suggested sets & reps
Get fitter
3 sets x 8 reps, 8s hold, 45s rest
Lose weight
3 sets x 10 reps, 5s hold, 30s rest
Build muscle
3 sets x 10 reps, 10s hold, 60s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of TMJ or jaw pain, ease off and 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?
Aim for 3-4 times per week to allow your facial muscles time to recover.
Can I do this while working?
Yes, this is a discreet exercise you can perform anywhere, including at your desk.
What if I feel pain in my jaw?
Stop immediately. You may be clenching too hard; try a lighter hold next time.