Cat-Cow Movement Prep
cat-cow warm-up
2 unhurried rounds
6-8 controlled Cat-Cow reps
6 controlled Thoracic Rotation reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
Cat-Cow — Simple Warm-Up Guide
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By Borja Bes — CrossFit Athlete & Hyrox Finisher
Cat-cow is a gentle hands-and-knees drill that moves the spine between flexion and extension. It helps athletes feel spinal position and coordinate breathing before bracing, lifting, or floor-based training. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Cat-cow is a gentle hands-and-knees drill that moves the spine between flexion and extension. Use Cat-Cow before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
Watch Cat-Cow Technique
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How to Do a Cat Cow Pose for Energy | Yoga
Howcast · reviewed 2026-08-06
Muscles Worked
SpineAbdominalsUpper back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Cat-Cow to prepare spine and abdominals before sessions that include Thoracic Rotation, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Cat-Cow if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: throwing the head back during the cow position. |
| Scaling | Use a smaller range or perform the motion seated. |
How to Do the Cat-Cow
1
Begin on hands and knees with wrists under shoulders and knees under hips.
2
Exhale and round the back, gently tucking the pelvis and chin.
3
Inhale and let the chest move forward as the pelvis tips back.
4
Alternate slowly without forcing either end position.
Common Mistakes
✕
Throwing the head back during the cow position.
✕
Moving quickly without coordinating the pelvis and ribs.
Coaching Tips
✓
Let the breath lead each rep.
✓
Spread the floor with the hands to keep the shoulders active.
Scaling Options
Easier / Beginner
Use a smaller range or perform the motion seated.
Harder / Advanced
Pause for a full breath at each end position.
Warm-Up Examples
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Cat-Cow Readiness Flow
pre-workout cat-cow
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Cat-Cow reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Cat-Cow feel?
During Cat-Cow, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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