Exercise / 494Illustration

Bench Child's Pose demonstration

Form illustration

Illustration by RepDB

Mobility / Flat Bench

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.

Equipment

Flat Bench

Experience

beginner

Movement

compound

Primary muscles

Lats ↗Lower Back ↗

Instructions

01
Kneel on the floor in front of a bench.
02
Extend both arms forward and rest them on the bench.
03
Sit your hips back toward your heels and let the chest sink.
04
Hold for 20 to 30 seconds, breathing steadily.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.