Child's Pose

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

Role	Muscles
Primary	lower back
Secondary	glutes, middle back
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same lower back, with and without kit.

Hug A Ball Exercise Ball Pyramid Exercise Ball Lower Back-SMR Foam Roller Weighted Ball Hyperextension Exercise Ball Barbell Deadlift Barbell Deadlift with Bands Barbell

Harder than the Child's Pose

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Child's Pose work?

The Child's Pose primarily works the lower back, with the glutes and mid back as secondary movers. Cat Stretch, Dancer's Stretch, and Hug A Ball train the same muscle, across 5 equipment types.

What equipment do you need for the Child's Pose?

None — the Child's Pose is bodyweight, so it works at home, in a hotel room or outdoors. Cat Stretch and Dancer's Stretch also need nothing.

Is the Child's Pose suitable for beginners?

Yes, the Child's Pose is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Similar exercises

Cat Stretch Bodyweight Dancer's Stretch Bodyweight Hug A Ball Exercise Ball Hug Knees To Chest Bodyweight Standing Pelvic Tilt Bodyweight Superman Bodyweight