# Three Legged Downward Dog

A bodyweight core exercise that moves from a high plank into downward dog with one leg raised straight behind you. Trains the abs to hold your trunk steady on three points of support, with the raised leg's glutes and your shoulders working too.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/3-leg-dog-pose/video/female.mp4
- HTML: https://seto.fit/exercises/three-legged-downward-dog/

## Muscles worked

- Abs: 7/10
- Obliques: 5/10
- Lower back: 4/10

## How to do the Three Legged Downward Dog

1. Start in a high plank, hands under shoulders, body straight.
2. Push your hips up and back into an upside-down V.
3. Lift one leg straight up behind you, hips level.
4. Lower the foot and return to the plank.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Start in a high plank with hands under your shoulders and your body straight from head to heels.
2. Spread your fingers and press evenly through your palms, especially the base of the index finger.
3. Push your hips up and back until your body forms an upside-down V with your head between your arms.
4. Lift one leg straight up behind you, keeping the knee straight and your hips level.
5. Hold the top position briefly, then lower that foot back to the floor.
6. Bring your hips down and forward to return to the high plank.
7. Complete all reps on one side, then switch legs.

## Common mistakes

- Rotating the pelvis open
- Shrugging shoulders toward ears
- Rounding through the upper back
- Swinging the leg with momentum
- Bending the knee of the raised leg

## Form cues

- Press through the palms
- Keep hips level
- Keep knees straight
- Reach long through back leg

## How much to do

- **Strength**: 2–3 sets of 6–8 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 2 s, lift 2 s
- **Muscle growth**: 2–3 sets of 8–12 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 12–16 reps · rest 30 s · 4 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Sit-Up to Press](https://seto.fit/exercises/dumbbell-sit-up-to-press/), [Dumbbell Decline Sit-Up to Press](https://seto.fit/exercises/dumbbell-decline-sit-up-to-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Three Legged Downward Dog — 35% of bodyweight**
- Harder: [Plank to Lunge](https://seto.fit/exercises/plank-to-lunge/) — 45% of bodyweight
- Harder: [Box Plank Walk-Up](https://seto.fit/exercises/box-plank-walk-up/) — 50% of bodyweight

## Quick answers

### What muscles does the Three Legged Downward Dog work?

Primary: Abs 7/10. Also works: Obliques 5/10, Lower back 4/10.

### When should I do the Three Legged Downward Dog in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Three Legged Downward Dog?

Strength: 2–3 sets of 6–8 reps, rest 1 min, 3 reps in reserve. Muscle growth: 2–3 sets of 8–12 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 12–16 reps, rest 30 s, 4 reps in reserve.

### What can I do instead of the Three Legged Downward Dog?

Dumbbells: Dumbbell Sit-Up to Press, Dumbbell Decline Sit-Up to Press.

### What is a harder version of the Three Legged Downward Dog?

Plank to Lunge (45% of bodyweight), Box Plank Walk-Up (50% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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