What muscles does the Childs Pose work?

The Childs Pose mainly works the lower back and lats.

What equipment do you need for the Childs Pose?

None: it is a bodyweight exercise.

How many sets and reps of the Childs Pose?

1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.

What can I do instead of the Childs Pose?

Machine Back Extension, Back Extension, Cat-Cow and Scorpion Stretch work the same main muscle.

Childs Pose

Sit the hips back to the heels and reach the arms forward, relaxing into a stretch through the back and lats.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Lower back, Lats
Equipment: Bodyweight
Movement: Mobility

Sets and reps

1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
Move through a range you control without pain, and stretch a little further over the weeks.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the lower back, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Childs Pose work?: The Childs Pose mainly works the lower back and lats.
What equipment do you need for the Childs Pose?: None: it is a bodyweight exercise.
How many sets and reps of the Childs Pose?: 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
What can I do instead of the Childs Pose?: Machine Back Extension, Back Extension, Cat-Cow and Scorpion Stretch work the same main muscle.

Program it for your clients

Coaches add the Childs Pose to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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