From three-legged dog the lifted leg folds forward so the knee travels towards the elbow or the nose, then extends back up. The shoulders hold the position while the trunk does the folding, one side at a time.
What this exercise works
Muscles
hip flexors · rectus abdominis · anterior deltoid · gluteus maximus · serratus anterior
Goals
endurance · strength
Equipment
No equipment
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Set up in downward dog and lift one leg behind you into three-legged dog.
Press both hands down and shift the weight slightly forward.
Round the upper back and drive that knee forward towards the elbow or the nose.
Extend the leg back up to three-legged dog under control.
Finish the repetitions on that side and repeat on the other.
Technique cues and common mistakes
Let the upper back round as the knee comes in; a flat back stops the knee short.
Keep the shoulders over the wrists as you shift forward rather than collapsing past them.
Lift the leg only as high as the hips stay level on the way back out.
From guide to workout
Put this exercise into your week
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