Cat-Cow
How to do it
Starting position
- Get on your hands and knees on the floor
- Place your hands on the floor shoulder-width apart
- Set your knees hip-width apart
- Position your wrists directly under your shoulders
Movement
- Exhale and round your back as if looking at your belly button
- Keep your gaze fixed on your belly button
- Inhale, open your chest, and look straight ahead
- Slightly lower your back to create a curve in your spine
Breathing
Exhale as you round your back, and inhale as you open your chest
Trainer tips
- From all fours, round your back, then gently arch it
Cautions
- Arching your lower back excessively can cause a lumbar injury, so be careful
- Straining to hold at the end of the range of motion
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Abs · Upper back |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–1 min |
6 similar exercises
Representative exercise: Cat-Cow
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.