Back · Bodyweight
Lat Lean to Cat Cow
How to do the lat lean to cat cow, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Start on all fours with hands under shoulders and knees under hips. Shift your hips back and to one side to lengthen the lat along that side of your torso, then flow into arching and rounding your spine through cat and cow to mobilize the back.
- 1A long stretch down the side of your ribcage and lat
- 2Your spine moving segment by segment through the arch and round
- 3Smooth breathing paired with the movement
Common mistakes
- Forcing the range or bouncing into the stretch
- Holding your breath as you move
- Shrugging your shoulders toward your ears
Muscles worked
The lat lean to cat cow mainly works the lats, with the lower back assisting.
- LatsPrimary
- Lower BackSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the lat lean to cat cow 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 June 2026.