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Chest · Body Weight
3 Leg Chatarunga Pose
3 Leg Chatarunga Pose is an intermediate compound yoga exercise that works the pectorals (chest), with the abdominals, obliques and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Chest · Pectoralis major
- Shoulders · Deltoids
- Triceps · Triceps brachii
Secondary muscles
- Abdominals · Rectus abdominis
- Obliques · Obliques
- Glutes · Gluteus maximus
- Quadriceps · Quadriceps femoris
How to do 3 Leg Chatarunga Pose
- Start in a plank position with your hands shoulder-width apart and feet hip-width apart.
- Lift your right leg straight back and up, keeping your hips level.
- Shift your body forward into a plank position while keeping the right leg lifted.
- 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.
Form tips
- Engage your core to maintain balance and stability throughout the movement.
- Keep your elbows close to your body to protect your shoulders.
- Breathe steadily, inhaling as you lower and exhaling as you push back up.
3 Leg Chatarunga Pose alternatives
More pectorals exercises
3 Leg Chatarunga Pose FAQ
What muscles does 3 Leg Chatarunga Pose work?
3 Leg Chatarunga Pose mainly works the pectorals in the chest (Pectoralis major, Deltoids and Triceps brachii). The abdominals, obliques, glutes and quadriceps work as secondary muscles.
What equipment do you need for 3 Leg Chatarunga Pose?
None. 3 Leg Chatarunga Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 3 Leg Chatarunga Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 3 Leg Chatarunga Pose good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does 3 Leg Chatarunga Pose burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to 3 Leg Chatarunga Pose?
Other exercises for the pectorals include Suspension Trainer With Grips Push-Up to Side Plank, Chest Dip Machine, Barbell Incline Bench Press and Barbell Wide Bench Press.
For developers
Use 3 Leg Chatarunga Pose in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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