Home Exercises Erector Spinae Cat Cow Pose
Cat Cow Pose

Cat Cow Pose

Erector SpinaeYoga Full GymNO EQUIPMENT
Add to workout
Primary musclesErector Spinae، Yoga
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12

Overview

Step 1: Get on all fours, just like in the cow pose. Set your spine in a neutral line and keep your head angled toward the floor. As you exhale, round your spine upward, let your back curve, and direct your gaze toward your belly button.

How to do it

  1. 1

    Get on all fours, just like in the cow pose. Set your spine in a neutral line and keep your head angled toward the floor. As you exhale, round your spine upward, let your back curve, and direct your gaze toward your belly button.

Muscles worked

Target

Erector Spinae، Rectus Abdominis

Muscles worked — Cat Cow Pose

Alternatives & variations

Unilateral Lat Stretch on the Wall

Unilateral Lat Stretch on the Wall

Back / WingErector Spinae Full Gym Stretching
Bent Over Dumbbell Row

Bent Over Dumbbell Row

Back / WingErector Spinae Dumbbells
Side Plank Rotation

Side Plank Rotation

AbsErector Spinae Full Gym
Dumbbell Deadlift

Dumbbell Deadlift

HipLeg Dumbbells
Dumbbell Jefferson Curl

Dumbbell Jefferson Curl

HipLeg Dumbbells
Barbell Bent Over Row

Barbell Bent Over Row

Back / WingErector Spinae Barbell
Aurilx