3 Leg Chatarunga Pose
Expert Advice
Maintain a strong core and stable hips to avoid sagging, ensuring your lifted leg remains straight and active.
How-to-do Steps
- Begin in the Four Limbed Staff pose.
- Shift your weight slightly forward and lift one leg off the ground, keeping it straight.
- Lower your body down while maintaining the lifted leg in alignment with your spine.
- Keep your elbows close to your body and hold the pose before pushing back up.
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Muscles Worked
3 Leg Chatarunga Pose primarily targets the Quads, Hamstrings, Glutes, Abs, Triceps, Lats, Shoulders, Chest, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads13%
Hamstrings13%
Glutes13%
Abs13%
Triceps13%
Lats13%
Shoulders13%
Chest13%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does 3 Leg Chatarunga Pose work?
3 Leg Chatarunga Pose primarily targets the Quads, Hamstrings, Glutes, Abs, Triceps, Lats, Shoulders, Chest. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for 3 Leg Chatarunga Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is 3 Leg Chatarunga Pose suitable for beginners?
Yes, 3 Leg Chatarunga Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
