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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Shoulders
- Equipment
- Bodyweight
Child Pose Up
4 steps Updated 29/08/2026
Child Pose Up is a bodyweight exercise targeting Lower Back (Erector Spinae), Shoulders (Deltoids).
Step by step
How to perform it
- Begin on all fours with your hands directly under your shoulders and your knees under your hips. Keep your elbows bent close to your body with chest close to the floor.
- Push through your hands to lift your upper body slightly while simultaneously pushing your hips backwards towards your heels. Straighten your arms as you move your hips back.
- Continue to push your hips back until they are close to your heels, extending your arms fully in front of you on the floor.
- Hold this position for the desired duration, breathing deeply and allowing your body to relax into the stretch.
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Variations and related exercises
Dead Hang Stretch
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Last updated: 29/08/2026
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Child Pose Up
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