Exercise library · Lower back
Child Pose
The Child Pose is a bodyweight and mat exercise that targets the lower back, with the hips assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Lower back
- Also works
- Hips
- Equipment
- Bodyweight, Mat
- Body part
- Waist, Back
Step by step
- Kneel on the mat with your knees apart and sit back onto your heels.
- Lower your torso forward, extending your arms in front of you.
- Rest your forehead on the floor and relax your shoulders.
- Sink your hips toward your heels to deepen the stretch.
- Hold the stretch for the desired duration.
- Maintain slow, steady breathing throughout.
- Slowly return to a kneeling position.
Related exercises
One of 800 exercises in Bravel
Video demos, your previous weights and reps in every set, and a log of everything you lift. Join the waitlist and get all of them at launch.
Launching soon