Single Leg Down To Upward Dog

Muscles worked

Setup

1. Start in a high plank position with hands shoulder-width apart and feet hip-width apart.
2. Lift your hips back and up into a standard Downward Dog position, forming an inverted 'V' shape.
3. Lift your right leg straight back and up toward the ceiling, keeping your hips square to the floor and your core engaged.

How to do it

1. Inhale as you shift your weight forward into a plank, lowering your hips toward the floor while keeping the right leg elevated and straight.
2. Exhale and press through your palms to lift your chest and straighten your arms, entering a one-legged Upward Dog position with the right foot hovering.
3. Inhale as you engage your abdominals to pull your hips back and up, returning to the three-legged Downward Dog position.
4. Complete the desired reps on one side before switching to the left leg, maintaining a slow and controlled 3-second tempo per phase.

Form checklist

• Keep the elevated leg fully extended with the glute squeezed to maintain height.
• Ensure shoulders remain depressed and away from the ears during the Upward Dog phase.
• Maintain a neutral spine by engaging the core to prevent lower back sagging.
• Keep the supporting heel reaching toward the floor during the Downward Dog phase to maximize the hamstring stretch.
• Distribute weight evenly across all fingers to protect the wrists.

Pro tips

• Focus on 'pushing the floor away' throughout the entire movement to maximize serratus anterior and deltoid activation.
• Synchronize your breath with the movement: use the exhale to power the upward chest lift and the inhale to transition between positions.

Make it harder

• Incorporate a single-leg tricep push-up (Chaturanga) during the transition from Downward Dog to Upward Dog.
• Add a 3-second pause at the peak of the three-legged dog to increase time under tension for the supporting calf and hamstring.

Frequently asked

What muscles does the single leg down to upward dog work?

The single leg down to upward dog primarily targets the glutes and hamstrings, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the single leg down to upward dog?

The single leg down to upward dog requires no equipment — just your body weight.

Is the single leg down to upward dog good for beginners?

The single leg down to upward dog is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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