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Cat Cow
The Cat Cow is a mobility exercise with no equipment for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 32%, upper abs 15% and mid traps 13%.
How to do it
- Start on hands and knees on a mat, hands under the shoulders and knees under the hips.
- Breathe in and let the belly drop, lifting the chest and tailbone to arch the back.
- Breathe out and round the back toward the ceiling, tucking the chin and tailbone.
- Flow slowly between the two positions for 45 to 60 seconds, one breath per movement.
- Finish in a neutral flat back.
Tips
- Push the floor away with the hands in the rounded position.
- Move the whole spine, from tailbone to head.
Common mistakes
- Rushing through the positions.
- Bending the elbows instead of moving the spine.
Muscles worked by the Cat Cow
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rounding and arching in turn. Active rotation and extension of the upper back: the erectors and obliques move the spine, the shoulder blades follow, and the pecs open at end range.
Cat Cow alternatives
Same equipment
- Segmental Cat Cow
- Bench Thoracic Extension
- Thoracic Extension on Foam Roller
- Open Book
- Quadruped Thoracic Rotation
Frequently asked questions
What muscles does the Cat Cow work?
Mainly the spinal erectors (lower back). The upper abs, mid traps and rhomboids assist.
Is the Cat Cow good for beginners?
Yes. The Cat Cow is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cat Cow?
For example the Segmental Cat Cow, Bench Thoracic Extension and Thoracic Extension on Foam Roller. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.