Child's Pose
How to do the 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.
How to program the Child's Pose
Sets and reps
As an isolation movement, the Child's Pose is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Child's Pose is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Child's Pose work?
The Child's Pose primarily targets the Lower Back. It also recruits the Glutes, Middle Back as supporting muscles.
What equipment do I need for the Child's Pose?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Child's Pose should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
