Cat-Cow
On all fours, alternate arching the spine upward and dropping the belly, moving smoothly with the breath.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lower back, Abs
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baseline1×8 @ BW
Alternatives
Other exercises for the lower back, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Cat-Cow work?
- The Cat-Cow mainly works the lower back and abs.
- What equipment do you need for the Cat-Cow?
- None: it is a bodyweight exercise.
- How many sets and reps of the Cat-Cow?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Cat-Cow?
- Machine Back Extension, Back Extension, Childs Pose and Scorpion Stretch work the same main muscle.
Program it for your clients
Coaches add the Cat-Cow to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.