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Warrior 3 Pose
A balancing yoga posture that strengthens the core, glutes, and legs while enhancing stability and focus by extending the body parallel to the floor on one standing leg.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Glutes
Secondary Muscles
Hamstrings, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
8/10Glute Max, Glute Medius
Obliques
7/10External Obliques
Quads
7/10Lower Back
6/10Erector Spinae
Hamstrings
5/10Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
30-60 seconds • Rest between sides
How to Perform
Begin in Mountain Pose with feet together, arms at sides. Shift weight to one foot, place hands on hips, and hinge forward from the hips while lifting the other leg back.
- Exhale and hinge forward at the standing hip, lifting the back leg straight behind you.
- Extend your torso and arms forward until your body forms a straight line parallel to the floor.
- Engage your core to keep hips level and spine neutral.
- Press actively through the lifted heel, keeping the knee straight.
- Gaze at a fixed point on the floor ahead.
- Hold for 5-10 breaths, then slowly return to standing.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Root down through standing foot
- Square hips to the floor
- Engage core to protect spine
- Press heel back actively
- Lengthen from head to heel
- Gaze forward steadily
Breathing
Inhale to prepare, exhale as you hinge and lift; breathe steadily and deeply while holding to maintain balance.
Tempo
3-0-3
Range of Motion
Hinge until torso, pelvis, and lifted leg align parallel to the floor, with arms extended forward; standing knee has a micro-bend, no hyperextension.
Safety
Safety Notes
- Avoid if you have high blood pressure, heart issues, or recent knee/back surgery
- Use props if balance is poor to prevent falls
- Do not hyperextend the standing knee
- Engage core to avoid lower back strain
- Consult a doctor for pregnancy or migraines
Spotting
No spotting required; practice near a wall or chair for self-support if needed to build confidence and prevent falls.
Common Mistakes
- Overarching lower back
- Lifting the hip of the raised leg
- Locking the standing knee
- Leaning too far forward without core engagement
- Dropping the chest or rounding the shoulders
When to Avoid
- High blood pressure
- Heart problems
- Knee injury or surgery
- Lower back pain or injury
- Migraine
- Pregnancy
Flexibility Needed
- Adequate ankle dorsiflexion for stability
- Hip extension and flexion range
- Shoulder flexion for arm extension
Build Up First
- Proficiency in Mountain Pose
- Basic hip hinge mechanics
- Single-leg balance competency
Also known as
Virabhadrasana III, Warrior III Pose, Airplane Pose
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