Threelegged Down Dog Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Threelegged Down Dog is a bodyweight exercise that works your calves, hamstrings, deltoids, rear deltoids, wrist flexors and side deltoids.
Threelegged Down Dog is a great moderate move. When done correctly, it can effectively target your arms, legs, lower body, lower legs, shoulders, upper body and upper legs.
It requires no equipment to do.
How to do Threelegged Down Dog
Exercise
Start in a Downward Facing Dog. Inhale and lift your right leg up. Exhale and bring your foot to the floor.
Illustrated Guide
Learn how to do threelegged down dog from this step-by-step illustrations:
Muscles Worked
The muscles used for threelegged down dog may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for threelegged down dog are:
Primary Muscles
- Calves
- Hamstrings
- Deltoids
- Rear Deltoids
- Wrist Flexors
- Side Deltoids
Synergyst Muscles
- Traps
- Quadriceps
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Threelegged Down Dog faster?
Threelegged Down Dog Training and Progressions
Standards and Averages
Wonder how do others perform in Threelegged Down Dog and how should you?
Threelegged Down Dog Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Threelegged Down Dog Alternatives
Variations
Wonder how to make Threelegged Down Dog either easier or more challenging?
Threelegged Down Dog Variations
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Compound |
| Muscles Worked | Trapezius, Gastrocnemius, Biceps Femoris, Deltoids, Quadriceps, Lateral Deltoids, Wrist Flexors, Posterior Deltoids |
| Difficulty Level(s) | Moderate, Simple |
| Equipment | No Equipment, Mat |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Calves, Hamstrings, Deltoids, Rear Deltoids, Wrist Flexors, Side Deltoids |
| Synergyst muscle(s) | Traps, Quadriceps |
