3 Leg Dog Pose
Expert Advice
Keep your shoulders away from your ears and evenly distribute your weight between your hands and the supporting foot.
How-to-do Steps
- Start in a downward-facing dog position with your hands and feet on the ground and hips raised high.
- Engage your core and lift one leg up towards the ceiling, keeping your hips square to the ground.
- Hold the position, keeping your lifted leg straight and active.
- Keep your supporting leg straight or with a slight bend if needed for comfort.
- Hold for several breaths, then lower your leg back to the starting position.
- Repeat with the other leg.
Track 3 Leg Dog Pose in FitAI
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Muscles Worked
3 Leg Dog Pose primarily targets the Quads, Hamstrings, Glutes, Abs, Lats, Shoulders, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings14%
Glutes14%
Abs14%
Lats14%
Shoulders14%
Triceps14%
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 Dog Pose work?
3 Leg Dog Pose primarily targets the Quads, Hamstrings, Glutes, Abs, Lats, Shoulders, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for 3 Leg Dog 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 Dog Pose suitable for beginners?
Yes, 3 Leg Dog Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
