How to do the Three Legged Chaturanga
- Start in a high plank, hands under your shoulders.
- Push your hips up and back, lifting one leg high.
- Lower the leg and shift forward into a plank.
- Bend your elbows close to your ribs and lower halfway down.
- Press back up, then switch legs.
Full technique — 7 steps
- Start in a high plank with your hands under your shoulders and your body straight from head to heels.
- Push your hips up and back into a downward dog and lift one leg high behind you.
- Lower the leg to the floor and shift forward into a plank with your shoulders over your hands.
- Bend your elbows close to your ribs and lower your body as one unit until your upper arms are nearly parallel to the floor.
- Press through your palms to straighten your arms and return to the plank.
- Repeat the flow, lifting the other leg.
- Alternate legs each repetition.
Common mistakes
- Hips sagging below the shoulders
- Elbows flaring away from torso
- Dropping too fast into bottom
- Rotating the pelvis open
- Bending the raised leg
Form cues
- Elbows close to ribs
- Body moves as one
- Keep hips level
- Press through the palms
- Raised leg stays straight
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Crossover Push-Up Same level
Medicine ball
Weight plates
- Weighted Push-Up Same level
- Deficit Push-Up Same level
Resistance bands
- Resistance Band Floor Press Easier
- Band Assisted Push-Up Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Close Grip Knee Push-Up
- Easier Clock Push-Up
- This exercise Three Legged Chaturanga
- Harder Close Grip Decline Push-Up
- Harder Single Arm Push-Up
Too hard for now? Start with the Clock Push-Up.
Quick answers
What muscles does the Three Legged Chaturanga work?
Primary: Triceps 8/10, Mid chest 8/10. Also works: Front delts 6/10, Serratus anterior 4/10, Rotator Cuff 3/10.
When should I do the Three Legged Chaturanga in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Three Legged Chaturanga?
Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Three Legged Chaturanga?
Kettlebell: Kettlebell Crossover Push-Up. Medicine ball: Lying Medicine Ball Chest Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up.
What is an easier version of the Three Legged Chaturanga?
Clock Push-Up (65% of bodyweight), Close Grip Knee Push-Up (53% of bodyweight).
What is a harder version of the Three Legged Chaturanga?
Close Grip Decline Push-Up (78% of bodyweight), Single Arm Push-Up (110% of bodyweight).
