Child Pose: How-to, Tips & More
The Child Pose is a beginner stretching exercise for your lats and lower back. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the lats and lower back, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Lower back
Primary
Glutes
Secondary
How to do the Child Pose
- Kneel and sit back on your heels.
- Fold forward and stretch your arms out in front.
- Rest your forehead on the floor.
- Breathe slowly and hold.
Child Pose tips
- Widen your knees for a deeper stretch.
Sets and reps
Most lifters do well with 30 to 90 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Child Pose work?
The Child Pose mainly works your lats and lower back, with help from your glutes.
How many sets and reps should I do?
A good starting point is 30 to 90 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Child Pose good for beginners?
Yes. The Child Pose is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Child Pose?
You need bodyweight.
Add Child Pose to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon