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Child's Pose Side Reach
The Child's Pose Side Reach is a stretch with no equipment for your lats. Share of the load in the Zulta muscle model: lats (upper) 36%, lats (lower) 30% and triceps (long head) 10%.
How to do it
- Kneel on a mat with the big toes together and knees about hip-width apart.
- Sit the hips back toward the heels and walk the hands forward until the forehead rests on the mat.
- Walk both hands to one side, keeping the hips back on the heels.
- Hold for 30 to 45 seconds, breathing into the long side of the ribcage.
- Walk the hands back to the centre and repeat on the other side.
Tips
- Press the hips toward the opposite side of the reach to lengthen the stretch.
- Keep the arms long and the elbows off the floor.
Common mistakes
- Letting the hips lift off the heels.
- Collapsing the chest onto the thighs with bent elbows.
Muscles worked by the Child's Pose Side Reach
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Reaching overhead and bending sideways or sinking the chest lengthens the lats, with the long head of the triceps and the obliques along the same line.
Child's Pose Side Reach alternatives
Same equipment
Frequently asked questions
What muscles does the Child's Pose Side Reach work?
Mainly the lats (upper) and lats (lower). The triceps (long head) and obliques assist.
Is the Child's Pose Side Reach good for beginners?
Yes. The Child's Pose Side Reach is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Child's Pose Side Reach?
For example the Rack Lat Stretch, Hanging Lat Stretch and Kneeling Lat Stretch on Bench. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.