Exercise guide
Cat Cow Lookback
- Beginner
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
This dynamic variation of the Cat-Cow incorporates lateral rotation to mobilize the thoracic spine while activating the obliques and trapezius. It enhances spinal health and core control by combining sagittal plane flexion with transverse plane rotation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a tabletop position with hands directly under shoulders and knees under hips.
- Maintain a neutral spine and engage your core to stabilize your pelvis.
- Spread your fingers wide and press firmly through your palms to create a stable base.
How to do it
- Inhale as you drop your belly toward the floor and lift your chest into the 'Cow' position.
- Exhale as you rotate your head and torso to look back over your shoulder toward your right heel, squeezing your right oblique.
- Inhale to return to center, then exhale as you round your spine toward the ceiling into the 'Cat' position, tucking your chin.
- Repeat the sequence, alternating the lookback to the left side on the next repetition.
Form checklist
- Keep your arms straight and elbows locked throughout the entire movement.
- Ensure the rotation comes from your torso and neck rather than just moving your eyes.
- Keep your hips stable and avoid shifting them side-to-side as you look back.
- Move with a slow, controlled tempo, matching each movement to a full breath.
Pro tips
- Think about bringing your ribcage toward your hip bone on the side you are looking toward to maximize the oblique contraction.
- Press actively through the opposite hand during the lookback to create a deeper stretch through the side body and engage the trapezius.
Make it harder
- Hold the lookback position for 3-5 seconds to increase the isometric demand on the obliques.
- Perform the lookback during the 'Cat' (rounded) phase to target the serratus and upper obliques more intensely.
Frequently asked
- What muscles does the cat cow lookback work?
- The cat cow lookback primarily targets the obliques and trapezius, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the cat cow lookback?
- The cat cow lookback requires no equipment — just your body weight.
- Is the cat cow lookback good for beginners?
- Yes. The cat cow lookback is a beginner-friendly movement and a strong foundation to build on.
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