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Upward Facing Dog
The Upward Facing Dog is a stretch with no equipment for your back. Share of the load in the Zulta muscle model: upper abs 31%, lower abs 27% and hip flexors 16%.
How to do it
- Lie face down on a mat with the palms beside the lower ribs and the tops of the feet on the floor.
- Press the tops of the feet down and firm the legs.
- Straighten the arms to lift the chest, hips and thighs off the mat.
- Hold for 15 to 30 seconds, breathing slowly with the chest open.
- Bend the elbows and lower the body back to the mat.
Tips
- Stack the shoulders directly over the wrists.
- Pull the shoulders back and down so the chest opens forward.
Common mistakes
- Letting the thighs rest on the mat, which dumps the load into the lower back.
- Sinking the head between shrugged shoulders.
Muscles worked by the Upward Facing Dog
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arching back lengthens the abs and hip flexors while the back extensors work to hold the arch. Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Upward Facing Dog alternatives
Easier
Frequently asked questions
What muscles does the Upward Facing Dog work?
Mainly the upper abs, lower abs and hip flexors. The obliques and spinal erectors (lower back) assist.
Is the Upward Facing Dog good for beginners?
The Upward Facing Dog is rated intermediate. If you are new, learn the Cobra Stretch first and build up from there.
What is a good alternative to the Upward Facing Dog?
For example the Cobra Stretch and Sphinx Pose. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.