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Stretchingbeginner

Child's Pose

Primary

Lower Back

Secondary

Glutes, Middle Back

Equipment

None

Level

beginner

Child's Pose demonstration

Child's Pose, starting position

Child's Pose, finishing position

How to Perform

1Get on your hands and knees, walk your hands in front of you.
2Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
3Once 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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

Lower BackGlutesMiddle Back

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Child's Pose work?

Child's Pose primarily targets the Lower Back. It also works the Glutes, Middle Back as secondary muscles.

What equipment do I need for Child's Pose?

Child's Pose requires no equipment - it's a bodyweight exercise.

Is Child's Pose suitable for beginners?

Yes, Child's Pose is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Child's Pose

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Cat Stretch

Lower Back

Dancer's Stretch

Lower Back

Hug Knees To Chest

Lower Back

Lower Back-SMR

Lower Back