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Upward Facing Dog Stretch

Active upward-facing dog opening the front body while the arms and feet support the lifted pelvis and thighs.

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Upward Facing Dog Stretch demonstration

Exercise overview

Training details

BackGlutesHip FlexorsShoulders

Equipment

Bodyweight

Sets × time

2 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with the tops of your feet on the floor and your hands beside your lower ribs.
  2. 02Press through your palms and the tops of your feet as you straighten your arms and lift your chest.
  3. 03Lift your hips and thighs clear of the floor while keeping your shoulders drawn away from your ears.
  4. 04Open your chest and look forward without forcing your neck or compressing your lower back.
  5. 05Hold briefly, then bend your elbows and lower to the floor or transition back with control.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDynamic Back StretchComparable substituteChair Lower Back StretchComparable substituteClose-Grip Bench PressComparable substituteBodyweight Skull CrusherComparable substituteStraight-Leg Bench Dip

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