Exercise library · Lower Back

How to Do Cat Stretch

Step-by-step instructions, muscles worked and workouts that use the cat stretch.

Cat Stretch animated demonstration from start to end position

Main muscles	Lower Back
Also works	Upper & Mid Back, Traps
Equipment	Body Only
Level	Beginner
Type	Stretching

How to do it

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

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Full Body Stretches: 8-Move Routine8 exercises · about 6 min · Bodyweight Lower Back Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight 10-Min Desk Worker ResetFrom our videos

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Doorway pull-up bar

Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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