- EquipmentNone
- PatternMobility
- Repsheld for time
Kneel on a mat with your big toes together and your knees apart.
First cueReach your arms long.
How to do the Child’s Pose
Set up. Kneel on a mat with your big toes together and your knees apart.
- Sit your hips back toward your heels.
- Walk your hands forward and rest your forehead on the mat.
- Breathe slowly and hold, letting your back lengthen.
Form cues
- Reach your arms long.
- Let the shoulders relax.
- Walk the hands to one side to stretch the opposite side.
Common mistakes
- Forcing the hips down if the knees complain.
- Holding your breath.
Muscles worked
Main target: Lats. The latissimus dorsi is the widest muscle of the back, running from the lower spine and pelvis up under the arm to the upper arm bone. It pulls the arm down and back: pull-ups, pulldowns and the start of a deadlift.
On the way: Upper back and Lower back.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Side delts and Triceps, in the overhead press and pull pattern.
Track it in StatBlockFit
In the StatBlockFit app the Child’s Pose is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Child’s Pose?
Set up: Kneel on a mat with your big toes together and your knees apart. Steps: 1. Sit your hips back toward your heels. 2. Walk your hands forward and rest your forehead on the mat. 3. Breathe slowly and hold, letting your back lengthen. Form cues: Reach your arms long. Let the shoulders relax. Walk the hands to one side to stretch the opposite side. Common mistakes: Forcing the hips down if the knees complain. Holding your breath.
What muscles does the Child’s Pose work?
It trains the lats as its main target and works the upper back and lower back on the way.