Upward Facing Dog
Upward Facing Dog is the middle rung where progress speeds up and pairs well with a heavy row.
How to do 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.
Upward Facing Dog Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Upward Facing Dog Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Upward Facing Dog
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Upward Facing Dog — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Upward Facing Dog work?
The Upward Facing Dog primarily targets the spine. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Upward Facing Dog should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Upward Facing Dog good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Upward Facing Dog?
Try the Exercise Ball Back Extension With Knees Off Ground, Weighted Hyperextension (on Stability Ball) or the Band Straight Leg Deadlift. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
