Exercise guide
Sitting Cat Cow Pose
- Beginner
- Compound
- Timed hold
- Shoulders
- Upper legs
- Waist
The Sitting Cat Cow is a seated mobility exercise that improves spinal flexibility and core control by alternating between spinal flexion and extension. It effectively engages the abdominals and trapezius while relieving tension in the upper and lower back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Place your hands firmly on your knees or mid-thighs.
- Lengthen your spine and roll your shoulders back and down to find a neutral starting position.
How to do it
- Inhale (Cow phase): Lift your chest toward the ceiling, arch your back slightly, and look upward while drawing your shoulder blades together.
- Exhale (Cat phase): Round your spine, tuck your chin toward your chest, and pull your navel toward your spine to engage the abs and obliques.
- Move fluidly between these positions at a slow, controlled tempo, spending 2-3 seconds on each phase.
- Maintain constant hand contact with your legs to provide leverage for the spinal movement.
Form checklist
- Keep your feet firmly planted to maintain a stable base.
- Ensure the movement comes from the entire spine, not just the neck or lower back.
- Keep your shoulders depressed and away from your ears throughout both phases.
- Exhale fully during the 'Cat' phase to maximize abdominal and oblique contraction.
Pro tips
- During the 'Cat' phase, actively push your hands into your knees to create more tension in the core and stretch the trapezius.
- Focus on 'segmental' movement, imagining each vertebra moving one at a time to improve mind-muscle connection with the spinal extensors.
Make it harder
- Hold the peak 'Cat' position for 5 seconds while forcefully exhaling to deepen the engagement of the transverse abdominis.
- Perform the movement with your arms extended straight overhead to increase the lever length and challenge your postural stability.
Frequently asked
- What muscles does the sitting cat cow pose work?
- The sitting cat cow pose primarily targets the abs, obliques, and trapezius, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the sitting cat cow pose?
- The sitting cat cow pose requires no equipment — just your body weight.
- Is the sitting cat cow pose good for beginners?
- Yes. The sitting cat cow pose is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
- Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
- Bear Walk To Rolling RockIntermediate · abs, hamstrings, obliques, and trapezius
- Double Plank Jack To 4 Mountain ClimberIntermediate · abs, obliques, and trapezius