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Child's Pose

The Child's Pose primarily targets your Lower Back, with support from Glutes, Middle Back. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Static

Primary muscles: Lower Back Secondary muscles: Glutes, Middle Back

How to perform Child's Pose

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

Frequently asked questions

How can I improve my form in Child's Pose?

Focus on reaching your hips back toward your heels while extending your arms forward to create length in the spine. Keep your forehead resting on the floor to allow the neck and upper back to relax completely.

What muscles does Child's Pose primarily target?

This pose primarily targets the erector spinae and latissimus dorsi by providing a passive stretch through the entire back. It also gently stretches the glutes, thighs, and ankles depending on knee positioning.

What are common mistakes to avoid during this stretch?

Avoid forcing your hips down if they do not reach your heels, as this can strain the knees. Do not hold your breath; maintain deep, diaphragmatic breathing to facilitate muscle relaxation.

Is there a beginner-friendly alternative if my hips are tight?

If your hips or knees are tight, place a rolled towel or yoga block between your calves and hamstrings for support. You can also widen your knees to create more space for your torso to sink toward the floor.

How should I program Child's Pose into my routine?

Perform this stretch for 30 to 60 seconds at the end of a workout or between heavy sets of back exercises. It is most effective when used as a recovery tool to downregulate the nervous system.

Sample sets & reps for Child's Pose

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Barbell Deadlift — barbell
  • Deadlift with Bands — barbell

See all Lower Back exercises →

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