Warrior III Pose
Test your balance & strength! Warrior III pose challenges your focus and builds stability. Give it a try!
The Warrior III Pose mainly works the glutes & hips and core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Warrior III Pose Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Warrior III Pose Variations and Alternatives
How to do the Warrior III Pose
Start in a standing position with your feet together and arms at your sides.
Shift your weight onto your right foot, keeping your core engaged.
Begin to hinge forward at the hips, extending your left leg back behind you.
Simultaneously, raise your arms out in front of you, keeping them shoulder-width apart and parallel to the floor.
Your right leg, torso, and head should form a straight line parallel to the floor, extending from your head to your left heel.
Keep your hips square to the ground.
Engage your core to maintain balance and focus on a fixed point in front of you for stability.
Hold the pose for several breaths, then slowly return to the starting position.
Repeat on the other side by shifting your weight to your left foot and extending your right leg back.
Pro Tip: Hold your arms out wide and sway back and forth to pretend you're an airplane!
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Warrior III Pose FAQs
What muscles does the Warrior III Pose work?
The Warrior III Pose mainly works the glutes & hips and core, with help from the back. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Warrior III Pose?
None. The Warrior III Pose is a bodyweight exercise, so you can do it anywhere.
What are some Warrior III Pose variations and alternatives?
Similar exercises include the Bird of Paradise Pose Svarga Dvijasana, Firefly Pose, Ing Lizard Pose Utthan Pristhasana Fly and High Lunge to Warrior Pose.
Training calculators
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