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Cat Cow being performed with proper form
Cat Cow demonstration video — proper form for the full movement.

How to do a Cat Cow

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
1,376,285
Popularity Rank
142nd
Difficulty
Beginner
Lower Back Strength
92 mSCORE 7th
Equipment Required
Bodyweight-only

Workouts with Cat Cow

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Abs

    Instructions for Proper Form

    Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    1. Position yourself on your hands and knees with your hands below your shoulders and knees below your hips.
    2. Inhale in through your nose pulling your bellybutton up towards your spine as your round out your back.
    3. Exhale through your mouth as you arch your back to drop your bellybutton to the floor.
    4. Repeat the movement keeping your arms extended throughout.

    Alternatives & Variations to Cat Cow

    Filter By

    1. 1. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 748 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    2. 2. Superman

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      95.4 mSCORESWAPPED 563 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    3. 3. Seated Twist

      Photo of Seated Twist being performed
      12.1 mSCORESWAPPED 521 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    4. 4. Reverse Leg Crossover

      Photo of Reverse Leg Crossover being performed
      13.2 mSCORESWAPPED 437 TIMES

      This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

    5. 5. Superman Hold

      Photo of Superman Hold being performed
      76.2 mSCORESWAPPED 395 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    6. 6. Supine Back Stretch

      Photo of Supine Back Stretch being performed
      4 mSCORESWAPPED 341 TIMES

      Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

    7. 7. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 317 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    8. 8. Hip Hinge

      Photo of Hip Hinge being performed
      13.7 mSCORESWAPPED 256 TIMES

      Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.

    9. 9. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 239 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    10. 10. Lower Back Stretch

      Photo of Lower Back Stretch being performed
      2.5 mSCORESWAPPED 234 TIMES

      Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.