Child's Pose
Kneel on the floor with your big toes together and your knees spread roughly hip-width apart. Sit your hips back toward your heels and reach your arms forward along the ground, lowering your chest toward the floor. Let your forehead rest down and breathe slowly, feeling the stretch lengthen through your lats and lower back. Relax your shoulders and hold the position, sinking a little deeper with each exhale.
BACK · PULL
How it is executed
- Kneel on the floor with your big toes together and your knees spread roughly hip-width apart.
- Sit your hips back toward your heels and reach your arms forward along the ground, lowering your chest toward the floor.
- Let your forehead rest down and breathe slowly, feeling the stretch lengthen through your lats and lower back.
- Relax your shoulders and hold the position, sinking a little deeper with each exhale.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
