How to do the Kneeling Push Up Childs Pose
Primary: Core · also works Shoulders, Triceps.
The kneeling push-up child's pose is a modified push-up that blends strength and flexibility. This exercise targets the chest, shoulders, triceps, and core muscles while incorporating a stretch that aids flexibility in the lower back and hips. Ideal for beginners, it requires no equipment and is great for building strength progressively.
Step by step
- 1
Start on all fours with your knees hip-width apart and hands slightly wider than shoulder-width.
- 2
Bend your elbows and lower your body until your chest nearly touches the floor, keeping your knees on the ground.
- 3
Push your body back up to the starting position, then sit back into a child's pose by lowering your hips to your heels and reaching your arms forward.
Coaching cues
- Keep your core engaged throughout the exercise to maintain proper form.
- Ensure your hands are placed correctly to avoid unnecessary strain on your wrists.
- Move through the exercise slowly and control your movements to maximize muscle activation and stretching benefits.
Sets, reps and where it fits
Muscle
3–4 × 8–12 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 8–12 sec
rest 45–60 s
Kneeling Push Up Childs Pose alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Kneeling Push Up Childs Pose work?
Primary: Core. Secondary: Core, Shoulders, Triceps
How many sets and reps of Kneeling Push Up Childs Pose should I do?
Hold or work for 8–12 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Kneeling Push Up Childs Pose?
Same movement pattern, different equipment: Cat-Cow, Alternate Leg Pull, Half Kneel Quad Hip Flexor Stretch, Roll Down to Sit-up, Hip Roll Plank, 90/90 Hip Stretch.
Is the Kneeling Push Up Childs Pose good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.