Back · Bodyweight
Standing Cat Cow Stretch
How to do the standing 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
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with feet hip-width and hands on your thighs, knees softly bent. Inhale and arch your back, lifting your chest and looking up. Exhale and round your spine, tucking your chin and pelvis. Flow slowly between the two positions.
- 1Feel each part of your spine mobilize as you arch and round
- 2Inhale to open your chest, exhale to round your back
- 3Move slowly and breathe with each segment of the spine
Common mistakes
- Do not force the range; keep it smooth and comfortable
- Avoid locking your knees; keep a soft bend
- Do not rush the flow or hold your breath
Muscles worked
The standing cat cow stretch mainly works the lower back, with the upper abs and lower abs assisting.
- Lower BackPrimary
- Upper AbsSupport
- Lower AbsSupport
- Upper TrapsMinor
- Mid TrapsMinor
- QuadsMinor
Kovo programs the standing cat cow 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 June 2026.