Three-Legged Dog
- Pro
- Intermediate
- Yoga
Three-legged dog extends from a downward dog by lifting one leg straight up behind you, keeping your hips square while your shoulders and standing calf keep bearing weight. Holding the position stretches the hamstring and glute of the lifted leg through a static hold rather than movement. Intermediate practitioners use it as a cooldown, a recovery flow or a warmup, held for time on each side.
- Muscles
- Hamstrings, Glutes, Front delts, Calves
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Start in downward dog, hips high.
- Lift one leg straight up behind you.
- Keep your hips square and shoulders even.
- Hold, breathing steadily, then switch legs.
Form cues
- Keep your gaze low, between your hands.
- Flex the lifted foot to lengthen the hamstring.
- Keep a soft bend in your standing knee.
Common mistakes
- Hips twist so the lifted knee points sideways. Rotate the lifted hip back down to square.
- Shoulders shrug up toward the ears. Draw your shoulder blades down your back.
- Elbows bend and the arms lose support. Press the floor away and straighten your arms.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon