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Cat-Cow Stretch

A gentle mobility movement that flexes and extends the spine, often used as a warm-up before lower-back training.

Setup

Start on your hands and knees. Hands under your shoulders, knees under your hips.

Movement

Arch your back, lifting your head and tailbone. This is the "cow" position — a gentle extension of the spine. Round your back, tucking your chin and tailbone. This is the "cat" position — a gentle flexion of the spine.

Return

Move slowly between the two positions. Coordinate the movement with your breath for a smooth, controlled flow.

Common Mistake to Avoid

Moving too quickly. This is meant to be a slow, controlled mobility movement, not a fast or bouncy one.

Equipment None (bodyweight)
Primary Muscles Lower back (mobility)
Secondary Muscles Core

Why it matters

Moving the spine through controlled flexion and extension increases mobility and blood flow to the lower back before more demanding work. While it's not a strength-building exercise on its own, it's a useful, low-risk warm-up addition before hip-hinge or extension-based lower-back exercises.

How to do it

  1. Start on your hands and knees. Hands under your shoulders, knees under your hips.
  2. Arch your back, lifting your head and tailbone. This is the "cow" position — a gentle extension of the spine.
  3. Round your back, tucking your chin and tailbone. This is the "cat" position — a gentle flexion of the spine.
  4. Move slowly between the two positions. Coordinate the movement with your breath for a smooth, controlled flow.

Common mistakes

  • Moving too quickly. This is meant to be a slow, controlled mobility movement, not a fast or bouncy one.
  • Forcing the range of motion. Move only as far as feels comfortable — this isn't meant to be a maximal stretch.
  • Holding the breath. Coordinating breath with the movement is part of what makes it effective as a warm-up.
  • Skipping it as "not real exercise." Mobility work like this has genuine value as preparation for heavier lower-back training.

Sets & reps by level

Beginner

2–3 sets of 10–15 slow repetitions, typically used as a warm-up.

Intermediate

Same general approach — this exercise doesn't typically scale up in difficulty.

Advanced

Same general approach — used consistently as a warm-up regardless of overall training level.

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