How to Do Child Pose

Child Pose is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Child Pose

  1. 01Kneel on the floor with your big toes touching and sit back on your heels.
  2. 02Separate your knees about hip-width apart and lean your torso forward between your thighs.
  3. 03Lay your forehead on the mat and extend your arms straight out in front of you.
  4. 04Breathe deeply into your back and allow your chest to sink toward the floor.
  5. 05Hold the position while maintaining a heavy pelvis to ensure a deep stretch in the lower back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Child Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press your palms firmly into the floor and drive your hips back to maximise the stretch through the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Child Pose questions

What muscles does Child Pose work?

Child Pose is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Child Pose correctly?

Kneel on the floor with your big toes touching and sit back on your heels. Separate your knees about hip-width apart and lean your torso forward between your thighs. Lay your forehead on the mat and extend your arms straight out in front of you. Breathe deeply into your back and allow your chest to sink toward the floor. Hold the position while maintaining a heavy pelvis to ensure a deep stretch in the lower back.

What is the A90 coach tip for Child Pose?

Press your palms firmly into the floor and drive your hips back to maximise the stretch through the lumbar spine.

Is Child Pose suitable for beginners?

Child Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Child Pose?

No. Child Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes child pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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