Back Exercise · Body Weight
Upward Facing Dog
This Upward Facing Dog reference describes the demonstrated support position and movement. Match the steps to the demonstration before adding range or resistance.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Movement focus
- Trunk movement
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Upward Facing Dog
- Lie face down on the floor with your legs stretched out behind you.
- Set your hands on the floor next to your lower ribs, fingers pointed forward.
- Press firmly into your hands and straighten your arms, raising your torso and thighs off the floor.
- Draw your shoulders back and down, opening up your chest as you lift your gaze toward the ceiling.
- Hold that position for a few breaths, then lower your body back down slowly to the start.
- Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Movement focus
Check the support position and trunk movement shown in this demonstration. Similar-looking back exercises can move the trunk, hips or legs; follow this guide rather than assuming they use the same action.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
Related trunk movements
Back Extension On Exercise Ball
Band Straight Leg Deadlift
Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Hands Behind Head
Exercise Ball Back Extension With Knees Off Ground
Exercise Ball Back Extension With Rotation
FAQ
- What should I check before the Upward Facing Dog?
- Check which parts of the body are supported and which parts move in this demonstration. Back and trunk movements use different positions; follow the specific steps rather than copying another exercise.
- What equipment do I need for the Upward Facing Dog?
- You do the Upward Facing Dog with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Upward Facing Dog?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Upward Facing Dog?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.