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Stretchingbeginner

Cat Stretch

How do you do a cat stretch?

A beginner stretching exercise done using just your bodyweight that mainly works the lower back, with help from the middle back and traps. 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.

Updated

Primary
Lower Back
Secondary
Middle Back, Traps
Equipment
None
Level
beginner

Cat Stretch demonstration

Cat Stretch, starting position
Cat Stretch, starting position
Cat Stretch, finishing position
Cat Stretch, finishing position

How to Perform

  1. 1Position yourself on the floor on your hands and knees.
  2. 2Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
  3. 3Hold for 15 seconds.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: lower back; also middle back, traps
BackBack view. Muscles worked: lower back; also middle back, traps
Lower BackMiddle BackTraps

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Cat Stretch work?

Cat Stretch primarily targets the Lower Back. It also works the Middle Back, Traps as secondary muscles.

What equipment do I need for Cat Stretch?

Cat Stretch requires no equipment - it's a bodyweight exercise.

Is Cat Stretch suitable for beginners?

Yes, Cat Stretch is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Cat Stretch

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Child's Pose

Lower Back

View exercise

Dancer's Stretch

Lower Back

View exercise

Hug Knees To Chest

Lower Back

View exercise

Lower Back-SMR

Lower Back

View exercise