Standing Cat–Cow (Spine Wave)
Standing Cat-Cow is a bodyweight mobility exercise targeting the lower back and spine. Alternating between spinal flexion and extension while standing improves thoracic and lumbar mobility and is commonly used as a warm-up or cool-down movement.
How to do it
- Stand with your feet hip-width apart and place your hands on your thighs.
- Inhale and arch your back, lifting your chest and tailbone into a cow position.
- Exhale and round your spine, tucking your chin and pelvis into a cat position.
- Continue flowing smoothly between the two positions.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet planted firmly hip-width apart.
- Rest your hands lightly on your thighs for support.
- Inhale gently as you lift your chest to arch your back.
- Exhale smoothly as you round your spine and tuck your chin.
Breathing: Inhale deeply as you arch your back into the cow position, then exhale slowly as you round your spine into the cat position.
Common mistakes
- Moving too fast reduces the mobility benefit of the exercise by skipping the full range of motion.
- Straining the neck by looking too far up can cause tension, so keep your gaze natural.
- Holding your breath prevents your spine from relaxing into the movement, so focus on steady breathing.
Muscles worked
Primary: lower back. Secondary: abs, traps.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 smooth repetitions, rest 45 s
Lose weight
2–3 sets × 10–15 slow repetitions, rest 45 s
Build muscle
2–3 sets × 8–12 controlled repetitions, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your back, stop the movement immediately and ease off.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise every day?
Yes, gentle mobility movements like this can be performed daily as part of a warm-up or recovery routine.
What should I do if I feel pinching in my lower back?
Reduce your range of motion and do not arch as deeply. If discomfort continues, stop the movement.
Is this suitable as a warm-up?
It is an ideal warm-up movement to help loosen up your spine before heavier exercises.