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Visual demonstration of the 3 Leg Chatarunga Pose exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Chest Shoulders Triceps
Secondary muscles
Abs Glutes Quadriceps
Equipment
Bodyweight
Exercise guide

3 Leg Chatarunga Pose

4 steps Updated 29/08/2026

3 Leg Chatarunga Pose is a bodyweight exercise targeting Chest (Pectoralis major), Shoulders (Deltoids), Triceps (Triceps brachii).

Step by step

How to perform it

  1. Start in a plank position with your hands shoulder-width apart and feet hip-width apart.
  2. Lift your right leg straight back and up, keeping your hips level.
  3. Shift your body forward into a plank position while keeping the right leg lifted.
  4. Lower your body towards the floor by bending your elbows close to your sides, maintaining a straight line from head to left heel. Return to the plank position and repeat on the left side.
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Last updated: 29/08/2026

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3 Leg Chatarunga Pose

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