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Exercise guide
Warrior I
A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · anterior deltoid · erector spinae
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Step one foot back and turn it out about forty-five degrees, planting the whole sole.
- Bend the front knee until it stacks over the ankle and keep the back leg straight.
- Draw both hip points towards the front of the mat and lift the arms overhead.
- Hold the position for the prescribed time with the ribs down and the chest lifted.
- Step the feet together and repeat on the other side.
Technique cues and common mistakes
- Widen the stance sideways so both hips can face forward without straining the back knee.
- Press the outer edge of the back foot down to keep the base stable.
- Take the arms shoulder-width apart if bringing the palms together arches the lower back.