Quick Answer
Child's Pose Lat Stretch is a beginner stretching exercise that targets your lats. It uses only your bodyweight. Start in Child's Pose: Kneel, big toes touching, knees wide, sit back on heels, fold torso forward, rest forehead on floor.
Video Tutorial
How to Perform the Child's Pose Lat Stretch
- 1
Start in Child's Pose: Kneel, big toes touching, knees wide, sit back on heels, fold torso forward, rest forehead on floor.
- 2
Extend arms straight forward, palms flat on floor.
- 3
Walk hands over to one side (e.g., right) until a stretch is felt along the opposite side body (left lat).
- 4
Keep hips sinking back towards heels.
- 5
Hold the stretch for 20-30 seconds, breathing deeply.
- 6
Walk hands back to center, then repeat on the other side (walk hands left, stretch right lat).
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.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
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 Lat Stretch 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 Lat Stretch work?
The Child's Pose Lat Stretch primarily works your lats. Secondary muscles include the shoulders and lower back.
What equipment do I need for the Child's Pose Lat Stretch?
The Child's Pose Lat Stretch 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 Lat Stretch suitable for beginners?
Yes. The Child's Pose Lat Stretch 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 Lat Stretch 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 Lat Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.