TETSUUpward Facing Dog
The Upward Facing Dog is a bodyweight exercise for the back that primarily targets the spinal erectors, with the shoulders and chest assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Upward Facing Dog
- Lie face down on the floor with your legs extended behind you.
- Place your hands on the floor next to your lower ribs, fingers pointing forward.
- Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
- Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
- Hold this position for a few breaths, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Upward Facing Dog work?
The Upward Facing Dog primarily targets the spinal erectors. The shoulders and chest work as supporting muscles.
What equipment do I need for the Upward Facing Dog?
None. The Upward Facing Dog uses your body weight only, so you can do it anywhere.
How many sets and reps of the Upward Facing Dog should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Upward Facing Dog works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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