Standing Cat Cow Stretch

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hinge forward at the hips and place your hands firmly on your thighs just above the knees.
3. Keep your weight centered over your mid-foot and look slightly ahead to find a neutral starting position.

How to do it

1. Inhale deeply as you arch your back, lifting your chest and tailbone while allowing your belly to drop forward (Cow position).
2. Exhale forcefully as you round your spine toward the ceiling, tucking your chin to your chest and pulling your navel in (Cat position).
3. Flow between these two positions slowly, spending 2-3 seconds in each phase.
4. Maintain a steady rhythm, synchronizing every spinal movement with your breath.

Form checklist

• Keep your elbows slightly bent and avoid locking them out.
• Ensure the movement comes from the spine and pelvis, not just the shoulders.
• Keep your feet flat on the floor throughout the entire range of motion.
• Avoid shrugging your shoulders toward your ears during the arching phase.

Pro tips

• Focus on segmental mobility by imagining you are moving one vertebra at a time from your tailbone up to your neck.
• During the 'Cat' phase, actively push your palms into your thighs to maximize the stretch across your upper back and trapezius.

Make it harder

• Deepen the squat position to increase the demand on your core and lower body stability.
• Incorporate a slight side-to-side wiggle at the peak of the 'Cat' stretch to further engage the obliques.

Frequently asked

What muscles does the standing cat cow stretch work?

The standing cat cow stretch primarily targets the abs, obliques, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the standing cat cow stretch?

The standing cat cow stretch requires no equipment — just your body weight.

Is the standing cat cow stretch good for beginners?

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

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