How to Do 3 Leg Dog Pose

3 Leg Dog Pose is a full body exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do 3 Leg Dog Pose

  1. 01Begin in a traditional downward dog position with hands and feet on the floor.
  2. 02Lift your right leg toward the ceiling while keeping your hips square to the ground.
  3. 03Reach your heel as high as possible while maintaining a straight line from hands to hips.
  4. 04Lower the leg with control and repeat the movement on the left side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by 3 Leg Dog Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Push firmly through your palms to stay active in the shoulders while reaching the heel back.

Same coaching engine used inside the A90 app

05 / FAQ

3 Leg Dog Pose questions

What muscles does 3 Leg Dog Pose work?

3 Leg Dog Pose is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do 3 Leg Dog Pose correctly?

Begin in a traditional downward dog position with hands and feet on the floor. Lift your right leg toward the ceiling while keeping your hips square to the ground. Reach your heel as high as possible while maintaining a straight line from hands to hips. Lower the leg with control and repeat the movement on the left side.

What is the A90 coach tip for 3 Leg Dog Pose?

Push firmly through your palms to stay active in the shoulders while reaching the heel back.

Is 3 Leg Dog Pose suitable for beginners?

3 Leg Dog Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for 3 Leg Dog Pose?

No. 3 Leg Dog Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes 3 leg dog pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime