Bench Child's Pose

Muscles worked by the Bench Child's Pose

Primary

Lower BackErector SpinaeLatsLatissimus Dorsi

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, lats, lat.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Child's Pose

1. Kneel on the floor in front of a bench.
2. Extend both arms forward and rest them on the bench.
3. Sit your hips back toward your heels and let the chest sink.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your arms straight and relax your neck.
• Relax and keep breathing throughout.

At a glance

Bench Child's Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Back Extension
• Band Assisted Pull Ups
• Banded Lat Stretch
• Barbell Deadlift
• Barbell Pullover
• Bench Lat Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-childs-pose",
  "name_en": "Bench Child's Pose",
  "name_de": "Stellung des Kindes an der Bank",
  "name_es": "Postura del Niño en Banco",
  "description_en": "A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.",
  "description_de": "Eine kniende Dehnung mit den Armen auf der Bank, bei der die Hüfte zurücksinkt und breiten Rückenmuskel und unteren Rücken dehnt.",
  "description_es": "Un estiramiento de rodillas con los brazos sobre el banco, llevando la cadera atrás para alargar los dorsales y la zona lumbar.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "latissimus_dorsi"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Kneel on the floor in front of a bench.",
    "Extend both arms forward and rest them on the bench.",
    "Sit your hips back toward your heels and let the chest sink.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Knie dich vor eine Bank auf den Boden.",
    "Strecke beide Arme nach vorn und lege sie auf die Bank.",
    "Setze die Hüfte zurück Richtung Fersen und lasse die Brust sinken.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Arrodíllate en el suelo frente a un banco.",
    "Extiende ambos brazos al frente y apóyalos en el banco.",
    "Lleva la cadera hacia los talones y deja caer el pecho.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your arms straight and relax your neck.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte die Arme gestreckt und entspanne den Nacken.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén los brazos estirados y relaja el cuello.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-childs-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-childs-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.