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Back · Body Weight
Puppy Pose
Puppy Pose is an intermediate compound yoga exercise that works the lats (back), with the upper back and chest 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
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Lats
- Shoulders
Secondary muscles
- Upper Back
- Chest
How to do Puppy Pose
- Start on all fours.
- Walk your hands forward, keeping your hips over your knees.
- Lower your chest toward the floor.
- Rest your forehead down and hold, breathing slowly.
Form tips
- Keep your arms active.
- Let your chest melt toward the floor.
Puppy Pose alternatives
More lats exercises
Puppy Pose FAQ
What muscles does Puppy Pose work?
Puppy Pose mainly works the lats in the back. The upper back and chest work as secondary muscles.
What equipment do you need for Puppy Pose?
None. Puppy Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Puppy 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 Puppy Pose good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Puppy 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 Puppy Pose?
Other exercises for the lats include Dumbbells Plank to Alternating Row, Assisted Parallel Close Grip Pull Up, Cable Bar Lateral Pulldown and Cable Seated Supine Grip Row.
For developers
Use Puppy 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WYZEH4" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WYZEH4", "name": "Puppy Pose", "model": "male", "counterpartId": "ex_A77M52", "target": "Lats", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_WYZEH4/mp4-720.mp4?…", "poster": "https://…/ex_WYZEH4/poster.jpg?…" } }