Lat Lean to Cat Cow
Improve spine mobility & stretch your sides with Lat Lean to Cat Cow. Gentle movements, big relief. Perfect for any fitness level.
The Lat Lean to Cat Cow mainly works the back and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lat Lean to Cat Cow Muscles Worked
Primary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Lat Lean to Cat Cow Variations and Alternatives
How to do the Lat Lean to Cat Cow
Lat Lean to Cat Cow Stretching
Positioning
1. Starting Position:
Begin on all fours in a tabletop position. Place your knees hip-width apart and your hands directly underneath your shoulders.
Keep your spine neutral and core engaged.
Movement
Lat Lean:
Inhale deeply and shift your body weight slightly to the right.
Extend your left arm forward, reaching as much as comfortable to feel a stretch in your left side.
Hold this position for a few seconds while breathing deeply.
Return to Tabletop:
Exhale and return to the starting tabletop position.
Transition to Cat-Cow:
Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
Exhale as you round your spine, tucking your chin and pelvis in (Cat Pose).
Repeat this Cat-Cow motion for 5-10 repetitions, flowing smoothly between the two poses.
Finish:
After completing your repetitions, return to a neutral tabletop position and take a few breaths.
You can switch sides and repeat the Lat Lean to stretch your right side as well.
Tips
Keep your movements gentle and controlled.
Focus on your breath to deepen the stretch and release tension.
If you feel any discomfort, modify the movements or take breaks as needed.
Lat Lean to Cat Cow FAQs
What muscles does the Lat Lean to Cat Cow work?
The Lat Lean to Cat Cow mainly works the back and core, with help from the lower back. The main muscles are the latissimus dorsi and rectus abdominis.
What equipment do you need for the Lat Lean to Cat Cow?
None. The Lat Lean to Cat Cow is a bodyweight exercise, so you can do it anywhere.
What are some Lat Lean to Cat Cow variations and alternatives?
Similar exercises include the Animal Resting Pose, Cat Cow Circle, Cat Cow Lookback and Cat Cow to Wide Calf Downward Dog Stretch.
Training calculators
Work out the numbers behind your training before your next session.