How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the child's pose in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Child's Pose: how to do it and muscles worked

The child's pose mainly works your lower back and lats. You need bodyweight (no equipment).

Muscles worked

Main

How to do the child's pose

1
Kneel on a mat with your big toes touching and your knees wide apart or together. Sit your hips back toward your heels.
2
Fold forward and walk your hands out in front of you, lowering your chest between or over your thighs. Rest your forehead on the mat and let your back round gently.
3
Hold for 30 to 60 seconds, breathing slowly into your back and sides. Let each breath out sink your hips a little further toward your heels.

Form tip: Place a rolled towel behind your knees or under your hips if your knees feel tight. Come out slowly if you feel any knee pain.

Common questions

Which muscles does the child's pose work?: The child's pose mainly works your lower back and lats.
What equipment do I need for the child's pose?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the child's pose in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.