Child Pose Push-up
Expert Advice
Control the movement both on the way down and up to increase muscle activation and improve strength in the targeted areas.
How-to-do Steps
- Begin in a child's pose with your knees wide, toes touching, and arms extended in front of you.
- Slide forward into a push-up position, lowering your chest towards the ground.
- Press back up and return to the child's pose.
- Repeat for the desired number of repetitions.
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Muscles Worked
Child Pose Push-up primarily targets the Lats, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Secondary
Shoulders15%
Chest15%
Quads15%
Triceps15%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Child Pose Push-up work?
Child Pose Push-up primarily targets the Lats, Glutes. Secondary muscles involved include Shoulders, Chest, Quads, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Child Pose Push-up?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Child Pose Push-up suitable for beginners?
Yes, Child Pose Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
