Child's Pose

Muscles worked by the Child's Pose

Primary

Lower BackErector SpinaeLatsLatissimus Dorsi

Secondary

TrapsTrapezius

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

Equipment

No equipment — this is a bodyweight exercise.

How to do the Child's Pose

1. Kneel and sit your hips back toward your heels.
2. Fold your torso forward over your thighs.
3. Reach both arms out long on the floor in front.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Spread your knees wider to rest your chest lower.
• Relax and keep breathing throughout.

At a glance

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
• Behind-the-Neck Lat Pulldown

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": "childs-pose",
  "name_en": "Child's Pose",
  "name_de": "Stellung des Kindes",
  "name_es": "Postura del Niño",
  "description_en": "A kneeling rest stretch that lengthens the lats, lower back and shoulders with the arms reaching forward.",
  "description_de": "Eine kniende Ruhedehnung, die mit nach vorn gestreckten Armen breiten Rückenmuskel, unteren Rücken und Schultern dehnt.",
  "description_es": "Un estiramiento de descanso de rodillas que alarga los dorsales, la zona lumbar y los hombros con los brazos al frente.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "trapezius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Kneel and sit your hips back toward your heels.",
    "Fold your torso forward over your thighs.",
    "Reach both arms out long on the floor in front.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Knie dich hin und setze die Hüfte zurück Richtung Fersen.",
    "Senke den Oberkörper nach vorn über die Oberschenkel.",
    "Strecke beide Arme lang nach vorn auf den Boden.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Arrodíllate y lleva la cadera hacia los talones.",
    "Inclina el torso hacia adelante sobre los muslos.",
    "Extiende ambos brazos largos sobre el suelo al frente.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Spread your knees wider to rest your chest lower.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Öffne die Knie weiter, um die Brust tiefer abzulegen.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Abre más las rodillas para apoyar el pecho más abajo.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/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 === "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.