How to do the Three Legged Downward Dog
- Start in a high plank, hands under shoulders, body straight.
- Push your hips up and back into an upside-down V.
- Lift one leg straight up behind you, hips level.
- Lower the foot and return to the plank.
- Finish reps, then switch sides.
Full technique — 7 steps
- Start in a high plank with hands under your shoulders and your body straight from head to heels.
- Spread your fingers and press evenly through your palms, especially the base of the index finger.
- Push your hips up and back until your body forms an upside-down V with your head between your arms.
- Lift one leg straight up behind you, keeping the knee straight and your hips level.
- Hold the top position briefly, then lower that foot back to the floor.
- Bring your hips down and forward to return to the high plank.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Sit-Up to Press Harder
- Dumbbell Decline Sit-Up to Press Harder
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
- Harder Plank to Lunge
- Harder Box Plank Walk-Up
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).
