Warrior III Pose

Glutes, Hamstrings, Calves, Core, BackBodyweight

Warrior III is a single-leg balancing pose that fires up your entire posterior chain. It strengthens your glutes, hamstrings, back, and core.

How to do it

1Stand tall, shift your weight onto your standing leg, and touch your back toes lightly behind you.

2Extend your arms straight overhead, keeping your shoulders pulled down away from your ears.

3Hinge forward at the hips while raising your back leg until your torso and leg are parallel to the floor.

4Create a straight line from your fingertips all the way to your back heel.

5Hold the pose while keeping your hips squared straight down toward the floor.

6Return smoothly to standing with control and repeat on the opposite side.

Common mistakes

Opening your hip up toward the lifted leg, shifting work away from the glute and straining your lower back.

Arching excessively through your lower back instead of bracing your core.

Hyperextending your standing knee, placing unsafe pressure on the joint.

Breathing

Inhale before hinging, then breathe deeply and rhythmically as you hold the pose. Avoid holding your breath while balancing.

Make it harder or easier

To make it easier, keep your arms by your sides or rest your fingertips on a support.

To make it harder, reach your arms further forward and extend your hold time.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.