Cat Stretch
How to do the Cat Stretch
- 1
Position yourself on the floor on your hands and knees.
- 2
Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
- 3
Hold for 15 seconds.
How to program the Cat Stretch
Sets and reps
As an isolation movement, the Cat Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cat Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Cat Stretch into a plan
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Frequently asked questions
What muscles does the Cat Stretch work?
The Cat Stretch primarily targets the Lower Back. It also recruits the Middle Back, Traps as supporting muscles.
What equipment do I need for the Cat Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Cat Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
