Child's Pose

A beginner stretching exercise for the lower back, done with just your bodyweight.

Main muscles: Lower back
Also works: Glutes and Upper back
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Child's Pose

Get on your hands and knees, walk your hands in front of you.
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.
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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Child's Pose

Questions

What muscles does the Child's Pose work?

Mainly the lower back, with the glutes and upper back helping.

Is the Child's Pose good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Child's Pose?

Good alternatives that train the lower back: Cat Stretch, Dancer's Stretch, Hug Knees To Chest or Crossover Reverse Lunge.

How many sets and reps of the Child's Pose should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).