‘U’ is one of those head-scratching letters that not a lot of words start with.
Narrow it down to exercises that start with ‘U’ and most people are able to come up with the upright row – and not much more.
That creates a problem if you’re working through an Alphabet Workout.
Fortunately for you, we’ve done the head-scratching for you and come up with a (nearly) complete list of exercises that start with U!
You can thank us later!
Some of the best exercises that start with the letter U are:
- Up Down
- Upright Row
- Upward Facing Dog
- Unilateral Lat Pulldown
- U Crunches
- Upward Facing Dog
- Under Overs
- Unilateral Leg Raise
- Uppercut
- Upward Plank
- Ustrasana
Let’s explore this list and how you can incorporate some of these moves into your own routine.
1. Up Down
A popular football drill, Up Downs will wear you out faster than anything this side of Burpees!
How To
- Run in place, bringing your knees waist-high with each step.
- Drop down and touch your chest to the floor.
- Immediately stand back up and continue running with high quality knees as quickly as possible.
- Repeat for the recommended number of reps.
Muscles Worked
- Latissimus dorsi
- Deltoids
- Pectorals
- Biceps
- Triceps
- Glutes
2. Upright Row
A great shoulder builder, the upright row has fallen out of favor with some folks — but it’s still an effective move if done properly.
How To
- Stand with a barbell held at arm’s length, and your thumbs about 8 inches apart.
- Maintaining an upright posture, pull the bar directly up your body to just below your chin.
- Lower under control.
- Repeat for the required rep count.
Muscles Worked
- Trapezius
- Front deltoids
3. Upward Bow
Here’s a fantastic move to work toward for ultimate flexibility and mobility.
How To
- Stand with your feet shoulder-width apart and arms at your sides.
- Arch your back and bend backward to bring your hands to the floor behind you. Your body will form a bow shape. Place your palms on the floor with the fingers facing your feet.
- Hold for 30 seconds.
Muscles Worked
- Erector spinae
- Triceps
- Hamstrings
4. Unilateral Lat Pulldown
Don’t sleep on unilateral movements! This one, for example, is one of the absolute best ways to isolate your lats.
How To
- Place a seat in front of a cable pulley machine. Put a single grip handle on the cable and set it to its highest setting. Position the seat so that when you’re sitting with the handle in hand your arms form a 45-degree angle to the floor.
- Sit on the seat and grab the handle in your right handle. Begin with your arm fully extended at a 45-degree angle.
- Pull your elbow in and down toward your hip.
- Reverse under control to get a full lat extension.
Muscles Worked
- Latissimus dorsi
- Rear deltoids
- Trapezius
5. U Crunches
Blast your abs with this obscure but effective ab mover.
How To
- Lie on the floor with your arms outstretched above your head, and your knuckles touching the floor. Your feet should also be outstretched and together.
- Curl your trunk up as you bring your arms and legs into the air.
- Continue coming up until your fingertips touch your toes.
- Lower and repeat.
Muscle Worked
- Abdominals
- Erector spinae
6. Upward Facing Dog
A key move you’ll find in almost every type of yoga class, this is a great one to open up your chest and lower back.
How To
- Get down in plank position with your feet together and palms on the floor, fingertips facing away.
- Arch the upper body toward the ceiling and look up. Your arms should be fully extended and pushing into the floor.
- Hold for 30 seconds.
Muscles Worked
- Erector spinae
- Latissimus dorsi
- Hamstrings
7. Up Up Down Down
If you like the idea of an Up Down, but want a lower impact version, try this!
How To
- Begin on your knees in an upright position with your thighs perpendicular to the floor and hands clasped behind your head.
- Bring your right foot forward and plant it on the ground.
- Follow through with your left foot as you come up to a standing position.
- Reverse the movement to return to a kneeling position. Continue for the required rep count.
Muscles Worked
- Quadriceps
- Glutes
8. Unilateral Leg Raise
Open up the lower back and get a fantastic stretch on your glutes and hamstrings with another unilateral movement.
How To
- Lie on your back and bend your right knee in toward the chest.
- With your hands placed on your hamstrings near your knee, extend and straighten your right leg toward the ceiling.
- Point both feet.
- Switch your hand position, so your right hand is on your right calf muscle, and your left hand is on your hamstrings. Gently bring your thigh toward your chest, increasing the intensity of the stretch.
- Slowly release your leg back to the starting position, and then repeat on the other side.
Muscles Worked
- Lower back
- Groin
- Glutes
- Hamstrings
9. Uppercut
Boxing is a killer workout, and here’s how you can use one of the sport’s most famous punches to get yourself in shape.
How To
- Stand with your feet shoulder-width apart and your left leg placed slightly in front of your right, putting most of your weight on your back leg. Keep your elbows in, and raise both fists.
- Keeping your elbows in and your fists raised, punch upwards toward the sky with your right fist as you rotate your torso slightly toward the left and transfer most of your weight to your front foot.
- Punch for the recommended number of times, and then reverse sides, switching your legs and arm.
Muscle Worked
- Latissimus dorsi
- Deltoids
- Abdominals
10. Upward Plank
A highly advanced plank variation, most people will struggle to reach this position at all, let alone hold it for time.
How To
- Sit with your legs extended in front of you and your hands on the floor at your sides.
- Bring your hands several inches behind your hips, and rotate your palms so that your fingertips point forward, keeping your hands shoulder-width apart.
- Bend your knees and place your feet flat on the floor, turning your big toes slightly inward and placing your heels at least a foot away from your buttocks.
- Exhale and press down with your hands and feet, lifting your hips until your back and thighs are parallel to the floor. Keep your shoulders directly above your wrists.
Muscles Worked
- Erector spinae
- Triceps
- Hamstrings
11. Ustrasana
Another fantastic yoga pose for opening up your chest and back.
How To
- Begin on your knees in an upright position with your thighs perpendicular to the floor and hands clasped behind your head. Your arms should be at your sides.
- Arch your shoulders and neck back so you are looking directly up at the ceiling. Bring your hands down behind you to touch your heels.
- Hold this position for 30 seconds.
Muscles Worked
- Erector spinae
- Latissimus dorsi
- Hamstrings
Wrapping Up
The dozen exercises that begin with the letter ‘U’ give you no reason to pause when you start getting to the hard letters of your alphabet workout.
Or you could just stick with these twelve moves and run through them as a circuit. Either way, push yourself to go slightly beyond your comfort zone in order to get the results that you want.
For more, see:
Hope this helps!