Quadruped Cat-Cow Segmental Spinal Flow

Default prescription & biomechanics

Primary muscles

Erector Spinae, Core

Secondary muscles

Upper Back, Hips

Equipment

Bodyweight

Movement pattern

Core (Dynamic force)

Difficulty

Beginner

Working rep range

8-12 reps per set

Between-set interval

30 seconds rest

Intensity & MET

Low (2.8 MET)

Step-by-step coaching cues

1. Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
2. Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
3. Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
4. Return under strict eccentric control without using momentum or pulling on your neck.

Joint & safety considerations

No specific joint contraindications are flagged for Quadruped Cat-Cow Segmental Spinal Flow. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Quadruped Bird-Dog	Same movement pattern	Bodyweight
Cable or Band Anti-Rotation Pallof Press	Cable swap	Cable
High-to-Low or Low-to-High Cable Woodchop	Cable swap	Cable
Kneeling Rope Cable Crunch	Cable swap	Cable
Standing Kettlebell Shoulder Halo	Kettlebell swap	Kettlebell
Kettlebell or Dumbbell Turkish Get-Up	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.