Lat Lean To Cat Cow

Muscles worked

Setup

1. Start on all fours in a tabletop position with hands directly under shoulders and knees under hips.
2. Maintain a neutral spine and engage your core to keep your back flat.
3. Spread your fingers wide and press firmly into the floor to stabilize your shoulders.

How to do it

1. Inhale and lean your hips toward the right while looking over your right shoulder toward your hip to stretch the left lat and oblique.
2. Exhale as you return to center, then round your spine toward the ceiling (Cat pose), tucking your chin and tailbone.
3. Inhale as you drop your belly toward the floor, lifting your chest and tailbone while looking slightly forward (Cow pose).
4. Return to neutral and repeat the sequence, leaning to the left side on the next repetition.

Form checklist

• Keep your arms straight throughout the entire movement to ensure the stretch comes from the torso.
• Move slowly and fluidly between positions, avoiding any jerky or rushed motions.
• Coordinate your breathing so each phase of the movement matches an inhale or exhale.
• Focus on the lateral stretch along the side of your ribcage during the lean phase.

Pro tips

• During the 'Lean' phase, imagine pulling your hip and shoulder toward each other on the active side to maximize the stretch on the opposite side.
• In the 'Cat' position, actively push the floor away to maximize shoulder blade protraction and engage the serratus anterior.
• Focus on 'segmental' movement in the spine, moving one vertebra at a time during the Cat-Cow transition.

Make it harder

• Pause for 3-5 seconds at the peak of the lateral lean and the Cat pose to deepen the stretch and muscle activation.
• Perform the entire sequence with your knees hovering one inch off the ground to significantly increase core and shoulder stability demands.

Frequently asked

What muscles does the lat lean to cat cow work?

The lat lean to cat cow primarily targets the abs, erector spinae, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the lat lean to cat cow?

The lat lean to cat cow requires no equipment — just your body weight.

Is the lat lean to cat cow good for beginners?

Yes. The lat lean to cat cow is a beginner-friendly movement and a strong foundation to build on.

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