How to do a dog pose exercise

Read time : 1 minute

Overview

• Calories burned: ~0.1 per rep
• Repetitions: 8 per side
• Correct hold time per rep: 1.5 seconds
• Difficulty: Easy
• Position: Lying / on all fours (quadruped position)

Body Parts Targeted

Calves, Hamstrings, Quads, External obliques, Glutes

Description

This exercise focuses on strengthening the lateral thigh muscles and adds extra activation to the glutes when done properly. It mimics the motion of a dog lifting its leg, which engages the hips, external obliques, and stabilizer muscles.

Common Mistake:

• Slouching or rounding the back
• Swinging or swaying the leg instead of controlled lifting
• Extending the leg rather than keeping it bent

Instructions

• Get on all fours, keeping your back flat.
• Slowly bend and lift one leg out to the side (as if a dog were lifting its leg).
• Hold briefly at the top.
• Return to the starting position and repeat.

Tips:

• Don’t straighten the leg; keep it bent to target the right muscles.
• Move slowly; stay at the highest point briefly to increase muscle activation.

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