How to Do the Child's Pose

Beginner · Bodyweight · Targets Lower Back, Glutes, Middle Back

Child's Pose demonstration
💪 Lower Back, Glutes, Middle Back🏋️ Bodyweight📊 Beginner🏷️ Stretching

How to perform it

  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.

Muscles worked

The Child's Pose primarily targets your Lower Back, with support from your Glutes, Middle Back. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Child's Pose slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.