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
See it in motion
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.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the back extension bench back extension
- How to do the barbell good morning
- How to do the barbell bent over row
- How to do the barbell shrug
- How to do the cable straight arm pulldown
- How to do the chin-up
Last reviewed April 2026.