Three-Legged Dog to Knee Tuck

| Fitness Index

down-dog-knee-tuck

Move Targets: Hips, Core and Shoulders


Step-by-Step

Step 1:  Begin in a high plank and push back into your downward dog. Try to keep your heels on the ground, pushing back through the hips and pulling the shoulder blades together. Lift one leg while keeping both legs straight and pushing into the supporting foot. Drop your head so you're looking at your mat or toes.

Down-dog-knee-tuck

Step2: With control, lower the leg as you shift your weight into your hands. Simultaneously, exhale and pull the the knee up and under the chest. Pull the shoulder blades apart and round the back to allow room for the knee. When you shift from the downward dog into the knee tuck, the foot should not touch the ground at any point.

Down-dog-Knee-tuck

Step 3: Keeping the foot off the ground, shift your position into downward dog again and extend the leg for a second rep.


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