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3 Leg Dog Pose
4 steps Updated 29/08/2026
3 Leg Dog Pose is a bodyweight exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris.
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How to perform it
- Start in a downward-facing dog position with your hands shoulder-width apart and feet hip-width apart.
- Lift your right leg straight back and up, keeping your hips level and ensuring your body forms a straight line from your wrists to your raised foot.
- Hold the position, keeping your core engaged and your leg extended.
- Lower your right leg back to the floor and return to the plank position. Repeat with the left leg.
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Variations and related exercises
Alternating Hamstring Curl With Punch
Alternating Leg Downward Dog
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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3 Leg Dog Pose
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