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Child's Pose

Child's Pose is a beginner bodyweight stretching that mainly works your lower back, with help from your glutes and upper back.

💪 Lower back🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Child's Pose: starting position
Starting position
Child's Pose: end position
End position

How to do the child's pose

  1. Get on your hands and knees, walk your hands in front of you.
  2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Muscles worked

Primary: Lower backSecondary: GlutesSecondary: Upper back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Child's Pose alternatives

Exercises that train the same main muscle, including options with other equipment.

Cat StretchBodyweight · BeginnerPyramidOther · BeginnerDancer's StretchBodyweight · BeginnerCrossover Reverse LungeBodyweight · IntermediateHug Knees To ChestBodyweight · BeginnerSupermanBodyweight · Beginner

FAQ

What muscles does the child's pose work?

It mainly works your lower back; your glutes and upper back assist.

How many sets and reps of child's pose should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the child's pose good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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