Back · Bodyweight · Beginner
Child's Pose
PrimarySecondary
- Main muscles
- Lower Back
- Also working
- Glutes, Upper Back
How to do it
- 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.
Swaps on other equipment
Each has the lower back as its main muscle, on a different piece of equipment.
Other lower back exercises
- Axle Deadlift · Other
- Barbell Deadlift · Barbell
- Cat Stretch · Bodyweight
- Crossover Reverse Lunge · Bodyweight
- Dancer's Stretch · Bodyweight
- Deadlift with Bands · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake