Back exercise
Child's Pose
Kneeling rest pose with your torso forward that lengthens your back and relaxes your lower back.
- Primary muscleBack
- Also worksLower back
- EquipmentBodyweight
- LevelBeginner
- Back
- Lower back
- Bodyweight
How to do the Child's Pose
4 steps, in the order you do them.
- Kneel with your big toes together and your knees slightly apart.
- Sit back onto your heels and lower your torso forward between your knees.
- Stretch your arms out in front and rest your forehead on the floor.
- Hold for 30 to 60 seconds, breathing slowly, then come back up slowly.
Muscles worked
Alternatives to the Child's Pose
They work the back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More back exercises
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Rope Straight Arm PulldownBack · Cable machine
Lat RotationBack · Bodyweight
Machine PulloverBack · Machine
Frequently asked questions
What muscles does the Child's Pose work?
The Child's Pose works mainly the back. It also works the lower back and the glutes.