3 Leg Dog Pose

3 Leg Dog Pose


This exercise is a yoga pose called the 3-leg dog pose. It involves starting in a downward-facing dog position and lifting one leg up towards the ceiling while keeping the hips square. The pose helps to strengthen the arms, shoulders, and core while also stretching the hamstrings and calves.

Muscle Group

Equipment Required

3 Leg Dog Pose Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Extend your right leg straight back behind you, keeping your toes tucked under and your foot flexed.
  3. Engage your core and lift your right leg up towards the ceiling, keeping it straight and strong.
  4. At the same time, lift your left arm up towards the ceiling, reaching it straight out in front of you.
  5. Hold for a few breaths, then release and repeat on the other side.

3 Leg Dog Pose Form & Visual

3 Leg Dog Pose

3 Leg Dog Pose Benefits

  • Increases flexibility in the hips, hamstrings, and lower back
  • Relieves tension and tightness in the lower body
  • Improves posture and alignment
  • Reduces risk of injury in the lower body
  • Can be modified for different levels of flexibility
  • Can be done anywhere with no equipment needed

3 Leg Dog Pose Muscles Worked

  • Shoulders
  • Arms
  • Core
  • Glutes
  • Hamstrings
  • Calves

3 Leg Dog Pose Variations & Alternatives

  • 3-legged downward facing dog pose
  • 3-legged plank pose
  • 3-legged dolphin pose
  • 3-legged table pose
  • 3-legged warrior I pose