Cow Stretch

Muscles worked

Setup

1. Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
2. Ensure your spine is in a neutral position with your gaze directed at the floor.
3. Distribute your weight evenly across your palms and the tops of your feet.

How to do it

1. Inhale deeply as you drop your belly toward the floor, allowing your back to arch naturally.
2. Lift your chin and chest upward, gazing toward the ceiling while keeping your neck long.
3. Broaden across your collarbones and lift your sit bones toward the sky to maximize the stretch in the abs.
4. Hold the peak position for 2-3 seconds before returning to a neutral spine on the exhale.

Form checklist

• Keep your shoulders pulled away from your ears to avoid shrugging.
• Ensure your elbows remain straight but not hyperextended.
• Move slowly and fluidly, matching the movement to the pace of your breath.
• Avoid collapsing into the lower back; focus on lengthening the spine as you arch.

Pro tips

• Focus on initiating the movement from the tailbone and letting the extension ripple up the spine to the neck.
• Press your hands firmly into the floor to create more space in the chest and increase the stretch through the anterior core.

Make it harder

• Transition immediately into the Cat Stretch (rounding the spine) to create a dynamic flow that increases total spinal range of motion.
• Gently rock your hips side-to-side at the peak of the stretch to target the obliques and lateral fascia.

Frequently asked

What muscles does the cow stretch work?

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

What equipment do you need for the cow stretch?

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

Is the cow stretch good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals