Cat-Cow Stretch | Gymacetamol

Muscles Worked

Primary

Abs / Core

Secondary

Back

Quick Cues

1

Alternate between arching and rounding

2

Move through your whole spine

3

Inhale on arch, exhale on round

4

Slow controlled movement

Equipment Needed

Bodyweight

Start on all fours with hands under shoulders and knees under hips.
For the cow: drop your belly toward the floor, lift your chest and tailbone, and look up.
For the cat: round your back toward the ceiling, tuck your tailbone, and drop your head.
Move slowly between the two positions, coordinating with your breath.
Inhale as you arch into cow, exhale as you round into cat.
Repeat for the desired number of repetitions.

Common Mistakes

Moving too quickly between positions

Not coordinating the breath with movement

Not arching and rounding fully

Pro Tips

Sit in the 90/90 position and rotate both legs to the opposite side

Keep your knees on the floor throughout the transition

This builds hip internal and external rotation mobility

Your Progress

Variations

90/90 Hip Stretch

Hip CARs

Cossack Squat