Child's Pose
How to do the Child's Pose with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Glutes, Mid Back
Bodyweight
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.
Log it, see it on your body.
Every Child's Pose set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Child's Pose fits
The Child's Pose shows up in training built around a specific goal. See how it fits:
More lower back exercises
Child's Pose: common questions
What muscles does the Child's Pose work?
The Child's Pose primarily works the Lower Back. It also recruits the Glutes and Mid Back as supporting muscles.
Is the Child's Pose suitable for beginners?
Yes. The Child's Pose is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Child's Pose?
None. The Child's Pose is a bodyweight exercise, so you can do it without any equipment.
How do I do the Child's Pose with correct form?
Get on your hands and knees, walk your hands in front of you. Follow the full step-by-step above for the complete movement.
Log your Child's Pose sets, free.
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