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Also known as: Bodyweight one-leg extension.

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Technique

  1. Start in a Downward dog position.
  2. Lift one leg off the ground, bringing the knee toward your chest.
  3. Bend the knee of your supporting leg to lower your hips toward the floor, then push back up to the starting position.

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Form tips

  • Maintain a flat back and keep your hips pushed high.
  • Do not rest the knee on the ground between repetitions
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Quadriceps

Secondary

  • Pelvis
  • Legs
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Secondary

  • Glutes
  • Hamstrings
  • Chest
  • Back
  • Legs
  • Hip adductors
  • Pelvis
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Kneeextension
Ankledorsiflexionplantarflexion
trains stretches

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Progressions

e15v

Decline downward dog one-leg squat

Intermediate

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Regressions

e0w6

One-leg downward dog

Novice
e17j

Downward dog squat

Novice
e15u

Decline downward dog squat

Novice
w01g

Lunge tap and open

Intermediate
w02b

Front kick-through to one-legged dog

Novice
e0v3

Revolved side angle pose

Intermediate
w00m

Sun salutation B

Intermediate
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