How to Do Cat Pose

Cat Pose is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Cat Pose

  1. 01Start on all fours with your hands directly under your shoulders and knees under your hips.
  2. 02Exhale deeply as you tuck your chin toward your chest and pull your navel up toward your spine.
  3. 03Round your upper back toward the ceiling to create a bridge like shape.
  4. 04Hold the peak contraction for a second while maintaining active pressure through your palms.
  5. 05Inhale as you return to a neutral spine position with a flat back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cat Pose

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on the segmental movement of the spine by starting the tuck from the tailbone and moving upward to the neck.

Same coaching engine used inside the A90 app

05 / FAQ

Cat Pose questions

What muscles does Cat Pose work?

Cat Pose is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cat Pose correctly?

Start on all fours with your hands directly under your shoulders and knees under your hips. Exhale deeply as you tuck your chin toward your chest and pull your navel up toward your spine. Round your upper back toward the ceiling to create a bridge like shape. Hold the peak contraction for a second while maintaining active pressure through your palms. Inhale as you return to a neutral spine position with a flat back.

What is the A90 coach tip for Cat Pose?

Focus on the segmental movement of the spine by starting the tuck from the tailbone and moving upward to the neck.

Is Cat Pose suitable for beginners?

Cat Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Cat Pose?

No. Cat Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cat pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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