Push-Up In Child Pose

Muscles worked

Setup

1. Start in a high plank position with hands slightly wider than shoulder-width and feet hip-width apart.
2. Ensure your wrists are directly under your shoulders and your body forms a straight line from head to heels.
3. Engage your core and glutes to stabilize the spine and pelvis.

How to do it

1. Lower your chest toward the floor by bending your elbows at a 45-degree angle, inhaling as you descend.
2. Push back up to the starting plank position while exhaling forcefully.
3. Immediately shift your hips back toward your heels, bending your knees and extending your arms forward into Child's Pose.
4. Rock forward with control back into the high plank position to begin the next repetition.

Form checklist

• Keep the core tight to prevent the lower back from sagging during the push-up phase.
• Ensure elbows tuck slightly inward at a 45-degree angle rather than flaring out.
• Maintain a neutral neck by looking at the floor slightly ahead of your hands.
• Fully extend the arms in Child's Pose to feel a stretch in the lats and shoulders.

Pro tips

• Focus on a fluid, continuous transition between the push-up and the rocking motion to maintain muscle engagement.
• At the bottom of the push-up, pause for a split second and squeeze your chest muscles before driving upward.

Make it harder

• Perform the push-up with a 3-second eccentric (lowering) phase to increase time under tension.
• Lift one leg off the ground throughout the entire movement to significantly challenge core stability.

Frequently asked

What muscles does the push-up in child pose work?

The push-up in child pose primarily targets the erector spinae, glutes, and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the push-up in child pose?

The push-up in child pose requires no equipment — just your body weight.

Is the push-up in child pose good for beginners?

Yes. The push-up in child pose is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Child Pose Push-UpIntermediate · erector spinae, glutes, and pectorals
• Kneeling Cobra Push UpBeginner · erector spinae, glutes, and pectorals
• Bodyweight Lying Prone YsBeginner · erector spinae, lats, and pectorals
• BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps