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bodyweight core Activity intensity • Low
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Quadruped Cat-Cow Segmental Spinal Flow
Primary Muscles: erector spinae, core
Secondary Stabilisers: upper back, hips
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
30s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Start on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you gently extend the thoracic spine, then exhale as you round the spine upward toward the ceiling.