Back · Bodyweight
Childs Pose
How to do the childs pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Kneel on floor, sit back on heels, extend arms forward, and rest forehead on floor. Breathe deeply and relax into the stretch.
- 1Feel a gentle stretch through your lower back, hips, and shoulders as you sink into the pose
- 2Relax your forehead on the mat and breathe deeply
- 3Let your hips sink toward your heels to feel the release
Common mistakes
- Avoid forcing your hips down if your knees are uncomfortable
- Don't hold tension in your shoulders; let them soften
- Avoid compressing your neck; keep your gaze down
Muscles worked
The childs pose works the lats.
- LatsSupport
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- GlutesMinor
Kovo programs the childs pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.