How to do an Up Dog

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Up Dog

Sets Logged
465,581
Popularity Rank
318th
Difficulty
Beginner
Abs Strength
54 mSCORE 138th
Equipment Required
    Bodyweight-only

Target muscles worked

Primary Muscles
Abs
Secondary Muscles
None

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.

  1. 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.
  2. 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.
  3. Hold the stretch for 15-30 seconds.

Alternative Exercises to Up Dog

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  2. 2. Open Book Stretch

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    Open 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. 3. PVC Helicopter

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    PVC 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.

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  4. 4. Seated Twist

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    Seated 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.

  5. 5. PVC Lateral Bend

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    PVC 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.

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  6. 6. Stance Jack

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    15.6 mSCORESWAPPED 27 TIMES

    Stance 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.

  7. 7. Chest Expansion

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    Chest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.

  8. 8. Child's Pose

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    Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

  9. 9. Cross-body Arm Stretch

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    Cross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.

  10. 10. Cat Cow

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