Upward Facing Dog
The Upward Facing Dog mainly works the lower back and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Upward Facing Dog Muscles Worked
Primary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus)
How to do the Upward Facing Dog
Lie face down on the floor with your legs extended straight and the tops of your feet flat on the mat.
Place your hands on the floor right beside your ribs with your elbows tucked closely into your sides.
Inhale deeply and press firmly into your hands to lift your chest and torso upward off the floor.
Straighten your arms completely while keeping your shoulders rolled back and down away from your ears.
Lift your hips and thighs slightly off the ground, supporting your weight entirely on your hands and the tops of your feet.
Gaze straight ahead or gently tilt your head upward to deepen the stretch through your front body.
Exhale as you slowly lower your torso and legs back down to the starting position on the floor.
Upward Facing Dog FAQs
What muscles does the Upward Facing Dog work?
The Upward Facing Dog mainly works the lower back and core, with help from the glutes & hips. The main muscles are the erector spinae and rectus abdominis.
What equipment do you need for the Upward Facing Dog?
None. The Upward Facing Dog is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.