Exercise guide
Cat Stretch
- Beginner
- Compound
- Timed hold
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
The Cat Stretch is a fundamental mobility exercise that improves spinal flexibility and core control by articulating the vertebrae through deep flexion. It effectively stretches the erector spinae and trapezius while engaging the abdominals to support the spine's movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a quadruped position on a flat surface or yoga mat.
- Place your hands directly under your shoulders with fingers spread wide.
- Position your knees directly under your hips, hip-width apart.
- Maintain a neutral spine with your gaze directed at the floor between your hands.
How to do it
- Exhale deeply as you pull your belly button toward your spine and tuck your tailbone under.
- Round your back toward the ceiling, tucking your chin toward your chest to look back at your thighs.
- Push firmly through your palms to protract your shoulder blades and maximize the stretch in your upper back.
- Inhale as you slowly return to the neutral starting position with a controlled 3-second tempo.
Form checklist
- Keep your arms straight but avoid locking your elbows.
- Distribute your weight evenly between your hands and knees.
- Ensure the movement comes from the spine and pelvis, not just the neck.
- Avoid shrugging your shoulders toward your ears; keep them pulled down away from the neck.
Pro tips
- Focus on 'segmental' movement, imagining you are moving one vertebra at a time starting from the tailbone up to the neck.
- Actively push the floor away from you at the peak of the stretch to increase the engagement of the serratus anterior and trapezius.
Make it harder
- Perform the stretch while hovering your knees one inch off the floor to significantly increase core and shoulder stability requirements.
- Incorporate a 'tail wag' by gently shifting your hips side-to-side at the peak of the stretch to target the obliques and lateral spinal muscles.
Frequently asked
- What muscles does the cat stretch work?
- The cat stretch primarily targets the abs, erector spinae, and obliques, and also works the glutes, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the cat stretch?
- The cat stretch requires no equipment — just your body weight.
- Is the cat stretch good for beginners?
- Yes. The cat stretch is a beginner-friendly movement and a strong foundation to build on.
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