Cat Stretch

A beginner stretching exercise for the lower back, done with just your bodyweight.

Main muscles: Lower back
Also works: Upper back
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Cat Stretch

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cat Stretch

Questions

What muscles does the Cat Stretch work?

Mainly the lower back, with the upper back helping.

Is the Cat Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cat Stretch?

Good alternatives that train the lower back: Child's Pose, Dancer's Stretch, Hug Knees To Chest or Crossover Reverse Lunge.

How many sets and reps of the Cat Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).