How to do the Upward Facing Dog
Upward Facing Dog is a beginner multi-joint compound pushing exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Upward Facing Dog demonstration · © GymiaFit
Upward Facing Dog at a glance
- Primary muscles
- Spine
- Secondary muscles
- Shoulders, Chest
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Upward Facing Dog step by step
- 1Lie face down on the floor with your legs extended behind you.
- 2Place your hands on the floor next to your lower ribs, fingers pointing forward.
- 3Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
- 4Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
- 5Hold this position for a few breaths, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Upward Facing Dog — questions
What muscles does the Upward Facing Dog work?
The Upward Facing Dog primarily targets the Spine. It also recruits the Shoulders, Chest as secondary movers.
What equipment do I need for the Upward Facing Dog?
None — the Upward Facing Dog uses your bodyweight only, so it works at home with nothing but floor space.
Is the Upward Facing Dog suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Upward Facing Dog?
Sphinx, Spine Stretch, Standing Pelvic Tilt train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Upward Facing Dog demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.