- EquipmentNone
- PatternMobility
- Repsheld for time
Kneel on all fours with your hands under your shoulders and knees under your hips.
First cueMove one segment at a time.
How to do the Cat-Cow
Set up. Kneel on all fours with your hands under your shoulders and knees under your hips.
- Breathe in as you let your stomach drop and lift your chest and tailbone.
- Breathe out as you round your back toward the ceiling and tuck your chin.
- Move slowly between the two.
Form cues
- Move one segment at a time.
- Match the movement to your breath.
- Stay in a comfortable range.
Common mistakes
- Moving only the neck.
- Rushing.
Muscles worked
Main target: Lower back. The erector spinae run either side of the spine. They straighten the back and hold it straight under a load, in every hinge, squat and carry.
On the way: Abs.
Its other side: Abs, in the trunk pattern.
Track it in StatBlockFit
In the StatBlockFit app the Cat-Cow is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cat-Cow?
Set up: Kneel on all fours with your hands under your shoulders and knees under your hips. Steps: 1. Breathe in as you let your stomach drop and lift your chest and tailbone. 2. Breathe out as you round your back toward the ceiling and tuck your chin. 3. Move slowly between the two. Form cues: Move one segment at a time. Match the movement to your breath. Stay in a comfortable range. Common mistakes: Moving only the neck. Rushing.
What muscles does the Cat-Cow work?
It trains the lower back as its main target and works the abs on the way.