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Exercise guide
Warrior III
A single-leg balance with the torso and the lifted leg parallel to the floor, forming one long line from the fingertips to the raised heel.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · gluteus medius
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Stand on one leg with the knee soft and the hips level.
- Hinge forward from the hips as the other leg lifts behind you.
- Continue until the torso and the lifted leg are roughly parallel to the floor.
- Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time.
- Lower the leg and repeat on the other side.
Technique cues and common mistakes
- Keep the lifted hip from opening upwards; both hip points face the floor.
- Flex the lifted foot and press the heel back to keep the leg active.
- Rest the hands on blocks or a wall while you are building the balance.