How to do the Forearm Plank Cat-Cow
- Forearm plank on your toes, elbows under your shoulders.
- Lower your hips a little, raise your head, and let your back arch.
- Round your upper back and raise your hips, head dropping down.
- Return slowly to the small arch and repeat.
Full technique — 7 steps
- Start in a forearm plank on your toes, elbows under your shoulders and fists together in front.
- Keep your legs straight and your forearms and feet in place for the whole set.
- Lower your hips slightly and raise your head to look forward, letting your back arch a little.
- Exhale and round your upper back, pushing your forearms into the floor as your hips rise.
- Let your head drop until you look at the floor, with your hips level with your shoulders.
- Keep the arch within a comfortable range and stop if you feel pain in your lower back.
- Return slowly to the arched position, then repeat.
Common mistakes
- Dropping the hips all the way to the floor
- Shrugging shoulders toward ears
- Bending the knees to raise the hips
- Rushing between the two positions
Form cues
- Keep knees straight
- Arms press into floor
- Exhale as you round
- Keep the arch small
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Overhead Sit-Up Harder
- Dumbbell Decline Sit-Up Harder
Barbell
- Barbell Overhead Sit-Up Harder
Resistance bands
- Resistance Band Dead Bug Easier
- Kneeling Resistance Band Crunch Easier
Weight plates
- Plate Overhead Sit-Up Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Ab Wheel Straight Arm Crunch
- Easier Reverse Crunch
- This exercise Forearm Plank Cat-Cow
- Harder Ab Wheel Half Rollout
- Harder Ab Wheel Knee Tuck
Too hard for now? Start with the Reverse Crunch.
Quick answers
What muscles does the Forearm Plank Cat-Cow work?
Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 3/10.
When should I do the Forearm Plank Cat-Cow in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Forearm Plank Cat-Cow?
Strength: 2–3 sets of 6–10 reps, rest 1 min, 3 reps in reserve. Muscle growth: 2–4 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Forearm Plank Cat-Cow?
Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up.
What is an easier version of the Forearm Plank Cat-Cow?
Reverse Crunch (25% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).
What is a harder version of the Forearm Plank Cat-Cow?
Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).
