Lower back exercise · body weight
Upward Facing Dog
The upward facing dog is a bodyweight exercise that targets the lower back (spinal erectors), with the shoulders and chest assisting.
- Target muscle
- Spine
- Also works
- Shoulders, chest
- Equipment
- Body weight
- Body part
- Back
How to do the upward facing dog
- Lie face down on the floor with your legs extended behind you.
- Place your hands on the floor next to your lower ribs, fingers pointing forward.
- Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground.
- Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling.
- Hold this position for a few breaths, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lower back (spinal erectors). The shoulders and chest work as secondary muscles. See all lower back exercises or every bodyweight exercise.
