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Exercise guide
Warrior II
A wide-stance pose with the front knee bent, the hips open to the side and the arms extended in line with the shoulders.
What this exercise works
- Muscles
- gluteus medius · quadriceps · adductors · lateral deltoid
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Stand wide with the front foot turned out ninety degrees and the back foot slightly in.
- Bend the front knee until it stacks over the ankle and tracks towards the middle toes.
- Open the hips and chest to the side and extend the arms parallel to the floor.
- Hold the position for the prescribed time, gazing over the front hand.
- Straighten the front leg and repeat on the other side.
Technique cues and common mistakes
- Keep the front knee from drifting inwards; press it towards the little-toe side.
- Stack the shoulders over the hips rather than leaning towards the front leg.
- Shorten the stance if the front thigh cannot get close to parallel.