Cat-Cow
Core
None
Beginner
THE CUE
On hands and knees, alternate between arching your back (cow) and rounding it (cat). A fundamental spinal mobility drill.
MUSCLES WORKED
Erector Spinae, Rectus Abdominis
Also: Multifidus, Transverse Abdominis
COACH'S NOTE
Arch then round spine slowly
How to do it
01
Start on your hands and knees (tabletop position). Hands directly under shoulders, knees under hips.
The full cat-cow guide is in the app.
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3 more steps
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2 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
bodyweight
STYLE
No equipment
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for cat-cow from your goal, experience and gear, then adjusts them as it learns how you recover.
More for core
IN THE APP
Log cat-cow in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone