Back · Bodyweight
Sitting Rest Pose
How to do the sitting rest 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
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit upright in a comfortable position with your hands resting on your thighs and feet settled on the floor. Lengthen through the spine, relax your shoulders, and breathe slowly. Use this pose to catch your breath and recover between efforts.
- 1A tall easy spine with relaxed shoulders
- 2Slow steady breathing settling the heart rate
- 3Weight resting evenly through the seat and feet
Common mistakes
- Do not slump or collapse the chest
- Avoid tensing the neck and shoulders
- Do not rush the breath; keep it slow
Muscles worked
The sitting rest pose mainly works the lower back.
- Lower BackPrimary
- Lower AbsMinor
Kovo programs the sitting rest 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 June 2026.