Strength / Bodyweight
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.
Bodyweight
intermediate
compound
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
