Back · Bodyweight
Cat Stretch
How to do the cat 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
How to do it
Start on your hands and knees, then gently round your spine and tuck your chin as you draw your belly in. Hold the rounded position while breathing steadily, feeling the stretch along your back and between your shoulder blades.
- 1Feel your spine round from your lower back through your upper back as you draw your ribs in
- 2Let your head and neck relax so the stretch runs all the way up between your shoulders
- 3Breathe into the position and feel a gentle stretch, not a forceful pull
Common mistakes
- Don't force the rounding or push into pain through your neck or low back
- Avoid locking your elbows or shifting your hips backward; keep the setup steady
- Don't rush the hold or bounce in and out of the stretch
Muscles worked
The cat stretch works the lower back.
- Lower BackSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cat stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.