WorkoutDB
Log inGet a free key

Child's Pose

beginnerstretchingstatic
Child's Pose — Body Weight Lower Back exercise demonstration
Child's Pose — Body Weight Lower Back exercise demonstration
Body part
Back
Target
Lower Back
Equipment
Body Weight
Secondary
Glutes, Middle Back

Instructions

  1. 1Get on your hands and knees, walk your hands in front of you.
  2. 2Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  3. 3Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Get this via the API

This exercise — and the full catalog of 873 — as structured JSON.

GET /v1/exercises/{slug}
curl -H "X-API-Key: wk_live_…" \
  "https://api.work-out-db.com/v1/exercises/child-s-pose"

Customize the request

  • Translate the response
    /v1/exercises/child-s-pose?lang=es
    Localized name, description & steps — en · es · pt · fr
  • Every lower back exercise
    /v1/exercises?target=lower-back
    Filter the catalog by the target muscle
  • Narrow by equipment & difficulty
    /v1/exercises?equipment=body-weight&difficulty=beginner
    Filters are combinable — stack as many as you need
  • Full-text search
    /v1/exercises/search?q=Child's%20Pose
    Trigram + full-text ranking, accent-insensitive
  • Sort & paginate
    /v1/exercises?sort=difficulty&order=desc&limit=25
    sort=name|difficulty · order · limit · offset · cursor
All query parameters
bodyPart, target, equipment, muscle
taxonomy slug
category
strength · cardio · mobility · stretching · plyometrics
difficulty
beginner · intermediate · advanced
force
push · pull · static
mechanic
compound · isolation
q
free-text search (accent-insensitive)
sort / order
name | difficulty · asc | desc
limit / offset / cursor
pagination (limit ≤ plan cap)
lang
en · es · pt · fr
Authentication

Send your key as X-API-Key or Authorization: Bearer.

Response

Always { data, meta, requestId }. Rate-limit & quota counts ride in X-RateLimit-* / X-Quota-* headers.

Plans

Free: 5k req/mo · 30/min · 480p. Pro: 100k/mo · 120/min · 720p + commercial use.

Get a free API keyFull API reference

Related exercises

Barbell Deadlift

Barbell Deadlift

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Pullups

Pullups

beginnerstrength
Body part
Back
Target
Lats
Equipment
Body Weight
Chin-Up

Chin-Up

beginnerstrength
Body part
Back
Target
Lats
Equipment
Body Weight
Bent Over Barbell Row

Bent Over Barbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
One-Arm Dumbbell Row

One-Arm Dumbbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Seated Cable Rows

Seated Cable Rows

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Cable