How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the cat cow stretch in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Cat Cow Stretch: how to do it and muscles worked

The cat cow stretch mainly works your lower back. You need bodyweight (no equipment).

Muscles worked

Main

Lower back

How to do the cat cow stretch

1
Start on all fours with your wrists under your shoulders and knees under your hips. Keep your back flat and your neck long.
2
Breathe in, drop your belly toward the floor and lift your chest and tailbone for cow. Breathe out, round your spine up toward the ceiling and tuck your chin for cat. Move slowly through the full range.
3
Match each move to one breath and repeat for 1 to 2 minutes, or 10 to 15 cycles.

Form tip: Move through the whole spine from tailbone to head. Do not crunch your neck by tilting your head back too far in cow.

Common questions

Which muscles does the cat cow stretch work?: The cat cow stretch mainly works your lower back.
What equipment do I need for the cat cow stretch?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the cat cow stretch in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.