Back to exercises
Stretchingbeginner

Child's Pose

How do you do a child's pose?

A beginner stretching exercise done using just your bodyweight that mainly works the lower back, with help from the glutes and middle back. Get on your hands and knees, walk your hands in front of you. Lower your buttocks down to sit on your heels.

Updated

Primary
Lower Back
Secondary
Glutes, Middle Back
Equipment
None
Level
beginner

Child's Pose demonstration

Child's Pose, starting position
Child's Pose, starting position
Child's Pose, finishing position
Child's Pose, finishing position

How to Perform

  1. 1Get on your hands and knees, walk your hands in front of you.
  2. 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.
  3. 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

FrontFront view. Muscles worked: lower back; also glutes, middle back
BackBack view. Muscles worked: lower back; also glutes, middle back
Lower BackGlutesMiddle Back

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

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

View exercise

Dancer's Stretch

Lower Back

View exercise

Hug Knees To Chest

Lower Back

View exercise

Lower Back-SMR

Lower Back

View exercise