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Cat Cow Stretch Alternative

12 substitute exercises that target the same muscles

1
Kneeling Back Rotation demonstration

Kneeling Back Rotation
2
Supine Spinal Twist Yoga Pose demonstration

Supine Spinal Twist Yoga Pose
3
Bird Dog demonstration

Bird Dog
4
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
5
W to Y Superman demonstration

W to Y Superman
6
Swing Back demonstration

Swing Back
7
Lying Around the World demonstration

Lying Around the World
8
Sitting Cat Cow Pose demonstration

Sitting Cat Cow Pose
9
Twist Superman demonstration

Twist Superman
10
Kneeling Pulse demonstration

Kneeling Pulse
11
Reverse Plank demonstration

Reverse Plank
12
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Cat Cow Stretch trains

Primary Erector Spinae

Secondary Latissimus Dorsi Obliques Rectus Abdominis Trapezius Lower Fibers

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