10 Best Cat Stretch Alternatives for Lower-Back Mobility

Ranked Cat Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Cat Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Lower Back-smr

   76% match

   • Lower Back
   • Foam-roll
   • Beginner
   • Isolation

   A good swap when you have a foam roller to work with, and it still works the lower back.

   How to perform this exercise

   1. In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
   2. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, the same as the Cat Stretch
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Cat Stretch
2. 

   2. Dynamic Back Stretch

   75% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the lats rather than the lower back.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Cat Stretch
3. 

   3. Child's Pose

   73% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the abs rather than the lower back.

   How to perform this exercise

   1. Get on your hands and knees, walk your hands in front of you.
   2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
   3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not lower back
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: kneeling, the same as the Cat Stretch
   • Balance: easier to stay steady on than the Cat Stretch
4. 

   4. Superman

   71% match

   • Lower Back
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done lying face down instead.

   How to perform this exercise

   1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
   2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
   3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, the same as the Cat Stretch
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: lying face down, not kneeling
5. Play demonstration

   5. Seated Lower Back Stretch

   66% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the edge of a chair with your feet flat on the ground.
   2. Place your hands on your thighs or on the sides of the chair for support.
   3. Slowly lean forward from your hips, keeping your back straight.
   4. Feel the stretch in your lower back and hold for 20-30 seconds.
   5. Slowly return to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: seated, not kneeling
6. 

   6. Chair Lower Back Stretch

   66% match

   • Lats
   • Other
   • Beginner
   • Isolation

   A looser match: it works the lats rather than the lower back.

   How to perform this exercise

   1. Sit upright on a chair.
   2. Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
   3. Hold for 10 seconds, and repeat for your other side.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: seated, not kneeling
7. Play demonstration

   7. Roller Back Stretch

   66% match

   • Spine
   • Foam-roll
   • Beginner
   • Isolation

   A looser match: it works the spinal erectors rather than the lower back.

   How to perform this exercise

   1. Start by sitting on the ground with your legs extended in front of you.
   2. Place the roller perpendicular to your body, just below your glutes.
   3. Slowly roll your body backwards, allowing the roller to move up your back.
   4. Continue rolling until the roller reaches your upper back.
   5. Pause for a moment, then slowly roll back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: spine, not lower back
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: lying face down, not kneeling
8. 

   8. Spinal Stretch

   65% match

   • Lats
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit in a chair so your back is straight and your feet planted on the floor.
   2. Interlace your fingers behind your head, elbows out and your chin down.
   3. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
   4. Return to upright position and then repeat for your other side.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Cat Stretch
9. 

   9. Hug A Ball

   63% match

   • Lower Back
   • Stability-ball
   • Beginner
   • Isolation

   How to perform this exercise

   1. Seat yourself on the floor.
   2. Straddle an exercise ball between both legs and lower your hips down toward the floor.
   3. Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: lower back, the same as the Cat Stretch
   • Equipment: bodyweight only, the same as the Cat Stretch
   • Body position: lying on your back, not kneeling
10. 

    10. Hug Knees To Chest

    63% match

    • Lower Back
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie down on your back and pull both knees up to your chest.
    2. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
    3. Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: lower back, the same as the Cat Stretch
    • Equipment: bodyweight only, the same as the Cat Stretch
    • Body position: lying on your back, not kneeling