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Exercise guide
Bench Child's Pose
A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.
What this exercise works
- Muscles
- erector spinae · latissimus dorsi
- Goals
- mobility
- Equipment
- Flat bench
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Kneel on the floor in front of a bench.
- Extend both arms forward and rest them on the bench.
- Sit your hips back toward your heels and let the chest sink.
- Hold for 20 to 30 seconds, breathing steadily.
Technique cues and common mistakes
- Keep your arms straight and relax your neck.
- Relax and keep breathing throughout.