Four Limbed Staff
Build strength & stability with Four Limbed Staff! This yoga pose challenges your core, arms, and focus. Modify as needed.
The Four Limbed Staff is a compound exercise that mainly works the triceps and chest, with help from the core and back. No equipment needed: it uses just your bodyweight.
Four Limbed Staff Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Four Limbed Staff Variations and Alternatives
How to do the Four Limbed Staff
Start in a plank position with your shoulders directly over your wrists, your body in a straight line, and your feet together.
Engage your core muscles, and keep your body rigid throughout the movement.
As you exhale, slowly lower your body towards the floor, keeping your elbows close to your sides, until your elbows are at a 90-degree angle.
Your shoulders should be aligned with your elbows, and your body should be parallel to the floor, not sagging or piking up.
Keep your gaze slightly forward, and ensure that your neck remains long and in line with your spine.
Hold this position for a few seconds, maintaining the integrity of the posture through the strength of your arms, legs, and core.
To release, you can either press back up to plank, press forward into upward facing dog, or lower all the way to the ground.
Note: Chaturanga Dandasana requires significant strength and form to perform correctly and safely. It's essential to build up the necessary strength in your triceps, core, and back before attempting this pose, or do a modified version with knees on the floor if necessary.
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Four Limbed Staff FAQs
What muscles does the Four Limbed Staff work?
The Four Limbed Staff mainly works the triceps and chest, with help from the core and back. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Four Limbed Staff?
None. The Four Limbed Staff is a bodyweight exercise, so you can do it anywhere.
Is the Four Limbed Staff a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Four Limbed Staff go on?
It belongs on push day in a push/pull/legs routine.
What are some Four Limbed Staff variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Chaturanga Pose, Dolphin Pose and Down to Upward Dog.
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