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Back · Body Weight
Child Pose Lower Back Stretch
Child Pose Lower Back Stretch is a beginner isolation flexibility exercise that works the spine (back), with the lats and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back
Secondary muscles
- Lats
- Glutes
How to do Child Pose Lower Back Stretch
- Kneel on the floor with your big toes together and knees apart.
- Sit your hips back toward your heels.
- Reach your arms forward and lower your chest toward the floor.
- Rest your forehead down and breathe deeply into your lower back.
Form tips
- Keep your knees closer together for a deeper back stretch.
- Relax your shoulders.
Child Pose Lower Back Stretch alternatives
More spine exercises
Child Pose Lower Back Stretch FAQ
What muscles does Child Pose Lower Back Stretch work?
Child Pose Lower Back Stretch mainly works the spine in the back. The lats and glutes work as secondary muscles.
What equipment do you need for Child Pose Lower Back Stretch?
None. Child Pose Lower Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Child Pose Lower Back Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Child Pose Lower Back Stretch good for beginners?
Yes. Child Pose Lower Back Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Child Pose Lower Back Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Child Pose Lower Back Stretch?
Other exercises for the spine include Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Lower Back Prone Stretch, Exercise Ball Back Stretch and Back Extension Machine.
For developers
Use Child Pose Lower Back Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_D2KRYI" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_D2KRYI", "name": "Child Pose Lower Back Stretch", "model": "male", "counterpartId": "ex_2ZWCRH", "target": "Spine", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_D2KRYI/mp4-720.mp4?…", "poster": "https://…/ex_D2KRYI/poster.jpg?…" } }