Quick Answer
Child's Pose is a beginner stretching exercise that targets your lower back. It uses only your bodyweight. Start kneeling on the floor, big toes touching, knees hip-width apart or wider.
Video Tutorial
How to Perform the Child's Pose
- 1
Start kneeling on the floor, big toes touching, knees hip-width apart or wider.
- 2
Sit back on your heels.
- 3
Fold forward at the hips, resting your torso between or on your thighs.
- 4
Extend arms forward or rest them alongside your body, palms up.
- 5
Rest your forehead gently on the floor.
- 6
Breathe deeply and relax into the pose for desired duration.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Child's Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Child's Pose work?
The Child's Pose primarily works your lower back. Secondary muscles include the glutes and middle back.
What equipment do I need for the Child's Pose?
The Child's Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Child's Pose suitable for beginners?
Yes. The Child's Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Child's Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Child's Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.