Upward Dog
Use Upward Dog as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Upward Dog is a beginner mobility exercise on Flexor that mobilizes the core, hips and lower back. A controlled mobility drill for core, hips to improve range and movement quality.
What Upward Dog targets
You'll feel it most through the latissimus dorsi, working the core, hips and lower back.
Why add Upward Dog to your routine
Promotes spinal mobility and thoracic extension/rotation that supports healthier movement patterns. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Targeted, controlled work through the core, hips and lower back.
- A beginner-friendly movement you can repeat with no equipment.
Who it's for
It suits newcomers and anyone easing back into movement, and it carries over well to activities like athletics and football.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 60 seconds on it.
Upward Dog is a mobility exercise designed to improve comfortable range-of-motion in core, Hips, lower back. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Lie on your stomach with legs extended and hands under your shoulder blades. Press into your palms, straighten your arms, and lift your chest and thighs off the floor—keep it smooth.
Practice notes
In Flexor, Upward Dog is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Upward Dog.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your stomach with legs extended and hands under your shoulder blades.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor—keep it smooth.
- Relax your shoulder blades away from your ears and gaze slightly upward.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
- Only your palms and the tops of your feet should touch the floor.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- If you have a history of spinal/neck injury, disc issues, or recent surgery, consult a clinician before progressing range or intensity.
- Back-bending movements can aggravate low back symptoms—keep glutes engaged and avoid compressing the low back.
Why people include this movement in their practice.
- Promotes spinal mobility and thoracic extension/rotation that supports healthier movement patterns.
Similar movements to explore next
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Bird Dog
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Bridge
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Cat Cow
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Downward Dog
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Forward Fold
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Locust Pose
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Seated Twist
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Spinal Twist
Use Spinal Twist as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Upward Dog target?
Upward Dog is a mobility movement that mainly targets your core, hips, and lower back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Upward Dog work?
Primary muscles associated with Upward Dog include latissimus dorsi. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Upward Dog suitable for beginners?
Upward Dog is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Upward Dog?
In Flexor, Upward Dog runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Upward Dog?
Upward Dog has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Upward Dog?
No. Upward Dog is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Upward Dog?
Upward Dog appears in guided Flexor sessions such as Unlock Hip Flexors and Warm-Up: Upper-Body Activation. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
