How to Do Child Pose Up

Child Pose Up 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 Up

  1. 01Start in a quadruped position on your hands and knees.
  2. 02Push your hips back onto your heels while extending your arms forward on the floor.
  3. 03Shift your weight forward until your hips drop toward the floor and your chest lifts toward the ceiling.
  4. 04Keep your core engaged to protect the lumbar spine during the upward extension phase.
  5. 05Return to the child pose position by initiating the movement from your hips.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Child Pose Up

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

Inhale as you sit back into the heels and exhale as you drive your hips forward into the extension.

Same coaching engine used inside the A90 app

05 / FAQ

Child Pose Up questions

What muscles does Child Pose Up work?

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

How do you do Child Pose Up correctly?

Start in a quadruped position on your hands and knees. Push your hips back onto your heels while extending your arms forward on the floor. Shift your weight forward until your hips drop toward the floor and your chest lifts toward the ceiling. Keep your core engaged to protect the lumbar spine during the upward extension phase. Return to the child pose position by initiating the movement from your hips.

What is the A90 coach tip for Child Pose Up?

Inhale as you sit back into the heels and exhale as you drive your hips forward into the extension.

Is Child Pose Up suitable for beginners?

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

Do you need equipment for Child Pose Up?

No. Child Pose Up 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 up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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