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Exercises › Back › Cat Stretch

Cat Stretch

Cat Stretch is a beginner bodyweight stretching that mainly works your lower back, with help from your upper back and traps.

💪 Lower back🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Cat Stretch: starting position
Starting position
Cat Stretch: end position
End position

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

Primary: Lower backSecondary: Upper backSecondary: Traps

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Cat Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the cat stretch work?

It mainly works your lower back; your upper back and traps assist.

How many sets and reps of cat stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the cat stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More back exercises →