Female model ex_3U5INF

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Legs · Body Weight

3 Leg Dog Pose

intermediateyoga

3 Leg Dog Pose is an intermediate compound yoga exercise that works the glutes (upper legs), with the calves and core 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: Glutes
Body part: Upper Legs
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Glutes · gluteus maximus, gluteus mideus
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Shoulders · Deltoids

Secondary muscles

Calves · Gastrocnemius, Soleus
Core · Rectus Abdominis, Obliques

How to do 3 Leg Dog Pose

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.

Form tips

Engage your core to maintain balance and stability throughout the movement.
Keep your hips squared to the floor to ensure proper alignment.
Breathe steadily, inhaling as you lift your leg and exhaling as you lower it.

3 Leg Dog Pose alternatives

Dumbbell Single Leg Glute Bridge

Glutes · beginner

Resistance Band Glute Bridge_Version2

Glutes · beginner

Resistance Band Glute Bridge

Glutes · beginner

Resistance Band Glute Bridge Abduction

Glutes · beginner

More glutes exercises

Crab Pose

Glutes · intermediate

Pigeon Pose

Glutes · intermediate

Double Pigeon Pose

Glutes · intermediate

Reclining Pigeon Pose

Glutes · intermediate

Bridge Pose Setu Bandhasana

Glutes · beginner

Bridge With Alternating Leg Raise

Glutes · intermediate

Seated Cross Leg Glute Stretch

Glutes · beginner

Restful Cow Face Pose Legs

Glutes · intermediate

3 Leg Dog Pose FAQ

What muscles does 3 Leg Dog Pose work?

3 Leg Dog Pose mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The calves and core work as secondary muscles.

What equipment do you need for 3 Leg Dog Pose?

None. 3 Leg Dog 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 Dog 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 Dog Pose good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does 3 Leg Dog 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 Dog Pose?

Other exercises for the glutes include Dumbbell Single Leg Glute Bridge, Resistance Band Glute Bridge_Version2, Resistance Band Glute Bridge and Resistance Band Glute Bridge Abduction.

For developers

Use 3 Leg Dog 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3U5INF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3U5INF",
  "name": "3 Leg Dog Pose",
  "model": "female",
  "target": "Glutes",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_3U5INF/mp4-720.mp4?…",
    "poster": "https://…/ex_3U5INF/poster.jpg?…"
  }
}