Cat-Cow
A quadruped drill that alternates spinal flexion and extension to mobilise the whole spine. A common warm-up for the back and trunk.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Abs (Rectus Abdominis)
- Traps (Trapezius)
- Rhomboids
- Sets
- 1–2
- Reps
- 8–12
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
On hands and knees with wrists under shoulders, knees under hips and a neutral spine.
Inhale and let your belly drop, lift your chest and tailbone, and gaze slightly forward (cow).
Exhale and round your spine toward the ceiling, tucking your tailbone and letting your head relax down (cat).
Move slowly segment by segment between the two positions.
Continue for the prescribed reps, keeping your arms and thighs vertical.
Breathing: Inhale into the arched cow position and exhale into the rounded cat position.
Coaching tips
Move one vertebra at a time
Push the floor away as you round
Keep the motion smooth and slow
Common mistakes
Moving only the neck or lower back
Rushing through the reps
Shifting weight back onto the heels
Safety notes
Work in a comfortable range and skip any position that causes sharp pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.