Cat Stretch

How to do the Cat Stretch

1. Position yourself on the floor on your hands and knees.
2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
3. Hold for 15 seconds.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	middle back, traps
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same lower back, with and without kit.

Hug A Ball Exercise Ball Pyramid Exercise Ball Lower Back-SMR Foam Roller Weighted Ball Hyperextension Exercise Ball Barbell Deadlift Barbell Deadlift with Bands Barbell

Harder than the Cat Stretch

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Cat Stretch work?

The Cat Stretch primarily works the lower back, with the mid back and traps as secondary movers. Child's Pose, Dancer's Stretch, and Hug A Ball train the same muscle, across 5 equipment types.

What equipment do you need for the Cat Stretch?

None — the Cat Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Child's Pose and Dancer's Stretch also need nothing.

Is the Cat Stretch suitable for beginners?

Yes, the Cat Stretch is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Similar exercises

Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug A Ball Exercise Ball Hug Knees To Chest Bodyweight Lower Back-SMR Foam Roller Pelvic Tilt Into Bridge Bodyweight