Core · Bodyweight
Cat-cow Stretch
How to do the cat-cow stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
See it in motion
How to do it
Start on hands and knees. Inhale, arch back and look up (Cow). Exhale, round spine and tuck chin to chest (Cat). Repeat, flowing between the two positions.
- 1Feel each vertebra mobilize as you alternate between rounding and arching your spine
- 2Inhale as you drop your belly and lift your chest, feeling a gentle stretch through the front of your torso
- 3Exhale as you round your back, feeling the stretch along your spine and between your shoulder blades
Common mistakes
- Avoid forcing the movement; keep it smooth and within a comfortable range
- Don't lock your elbows; maintain a slight bend
- Avoid letting your head drop completely; keep your neck aligned
Muscles worked
The cat-cow stretch works the lower back, upper abs, and lower abs.
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- Upper TrapsMinor
- Side DeltsMinor
Kovo programs the cat-cow stretch for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the bicycle crunches
- How to do the cable crunch
- How to do the cable pallof press
- How to do the woodchop
- How to do the captains chair leg raise
Last reviewed April 2026.