How to do an Up Dog
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 533,489
- Popularity Rank
- 287th
- Difficulty
- Beginner
- Abs Strength
- 54 mSCORE 138th
- Equipment Required
- Bodyweight-only
Workouts with Up Dog
Target muscles worked
Instructions for Proper Form
Up Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
- Extend your arms and place your hands underneath your shoulders with your hips and legs raised to create a straight line from your shoulders to your heels with your feet hip width apart.
- Lower your hips to the ground and point your toes backward keeping your arms straight until you feel a comfortable stretch in front of your torso.
- Hold the stretch for 15-30 seconds.
Alternatives & Variations to Up Dog
1. Side Bend Stretch
2.7 mSCORESWAPPED 422 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
2. Open Book Stretch
8.9 mSCORESWAPPED 58 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
3. PVC Helicopter
1.8 mSCORESWAPPED 40 TIMESPVC Helicopter is a mobility exercise that primarily targets the shoulders. By holding a PVC pipe overhead and rotating your torso, you can improve shoulder and thoracic spine mobility. This is a great warm-up exercise to include before upper body workouts, especially those involving overhead lifts, as it helps increase range of motion and reduce injury risk.
4. Stance Jack
15.6 mSCORESWAPPED 37 TIMESStance Jack is a variation of the Jumping Jack that primarily targets your legs and core. Unlike standard Jumping Jacks, this exercise involves alternating stances which can help improve coordination and stability. This compound movement is great for adding some variety to your cardio routines and can also assist in enhancing your balance and overall functional strength.
5. Seated Twist
12.1 mSCORESWAPPED 31 TIMESSeated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.
6. Couch Stretch
13.8 mSCORESWAPPED 28 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
7. Cat Cow
4.3 mSCORESWAPPED 25 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
8. Dead Bug
92.4 mSCORESWAPPED 22 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
9. PVC Lateral Bend
2.1 mSCORESWAPPED 22 TIMESPVC Lateral Bend is a mobility exercise that primarily targets the obliques and increases flexibility. By holding a PVC pipe overhead and bending laterally, you can stretch the sides of your torso, improving range of motion. This is a great exercise for anyone looking to enhance their flexibility and improve core strength.
10. Stomach Vacuum
17.3 mSCORESWAPPED 21 TIMESThe Stomach Vacuum is an isometric exercise that targets the transverse abdominis, which is often overlooked in core training. Performing this exercise helps to strengthen deep abdominal muscles, enhance core stability, and improve posture. By holding your breath and pulling your stomach inward, you can effectively engage these muscles without any equipment, making it a great addition for beginners or as a complement to other core exercises.