Child's Pose
The Child's Pose targets the Lower Back and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The glutes and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Child's Pose work?
The Child's Pose primarily works the Lower Back. Secondary muscles include the Glutes, Middle Back, which assist during the movement.
Is the Child's Pose good for beginners?
Yes, the Child's Pose is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Child's Pose?
The Child's Pose requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.