What muscles does Child's Pose work?

Child's Pose primarily targets the Quads. Secondary muscles worked include the Lower legs, Back.

What equipment do I need for Child's Pose?

Child's Pose is a bodyweight exercise. No additional equipment is required, though you may add resistance for progression.

How do I perform Child's Pose correctly?

Child's Pose is performed in 8 steps. Start by: Kneel on the floor with your big toes touching and knees hip-width apart, forming a stable base. See the full step-by-step instructions above for complete form guidance.

What type of exercise is Child's Pose?

Child's Pose is a stretch exercise. It primarily works the Quads.

Child's Pose

BWBodyweightStretch

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Child's Pose is a restorative bodyweight stretch where you kneel on the floor, sit back on your heels, and fold forward with arms extended or alongside your body, pressing your forehead toward the ground. Its primary purpose is to elongate and release tension in the quadriceps while improving flexibility in the lower legs and back, promoting relaxation and recovery. This exercise benefits yoga practitioners, athletes needing hip and quad mobility, and anyone countering prolonged sitting with gentle spinal decompression.

How to Perform Child's Pose

1Kneel on the floor with your big toes touching and knees hip-width apart, forming a stable base.
2Sit your hips back toward your heels while keeping your knees grounded.
3Fold forward from your hips, extending your arms straight out in front of you on the floor.
4Lower your chest toward the floor, allowing your forehead to rest down or lift slightly if needed.
5Spread your palms wide or clasp hands together, relaxing your shoulders away from your ears.
6Inhale deeply to lengthen your spine, then exhale fully to deepen the stretch in your quads and back.
7Hold for 30-60 seconds, breathing slowly and evenly through your nose.
8Key form tips: Keep hips aligned over heels—avoid letting them lift; press arms forward actively without straining neck. Common mistakes: Rounding upper back (stay long through spine) or forcing forehead down (use a block if tight).