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Warrior 2 Pose
A standing yoga posture with a wide lunge stance and extended arms that strengthens legs, core, and shoulders while opening hips and chest for balance and stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Shoulders
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
6/10Transverse Abdominis
Adductors
5/10Adductor Magnus
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Stand at the top of your mat in Mountain Pose. Step one foot back into a wide stance with feet 3-5 feet apart.
- Turn front foot out 90 degrees and back foot in 45 degrees, aligning front heel with back arch.
- Inhale and extend arms out to sides at shoulder height, palms down.
- Exhale and bend front knee to 90 degrees, stacking knee over ankle.
- Keep back leg straight and press through outer foot.
- Engage core, lengthen spine, and open hips to side.
- Gaze over front fingertips.
- Hold for 3-5 breaths, then straighten front leg and repeat on other side.
Coaching Tips
Form Cues
- Knee tracks over toes
- Hips square to side
- Shoulders away from ears
- Press through feet
- Core engaged
- Gaze forward softly
Breathing
Inhale to extend arms and lengthen spine; exhale to bend knee and engage core. Breathe steadily and deeply throughout the hold.
Tempo
2-0-2
Range of Motion
Front thigh parallel to floor with knee over ankle; back leg fully extended; arms parallel to floor.
Safety
Safety Notes
- Avoid with knee, hip, or ankle injuries
- Skip if high blood pressure
- Modify neck gaze if injury present
- Do not collapse knee inward
- Keep spine neutral to avoid lower back strain
- Use props if balance issues
Spotting
No spotting needed; use wall or chair for support if balance is challenging.
Common Mistakes
- Front knee past ankle
- Hips rotating forward
- Leaning torso over front leg
- Back foot arch collapsing
- Shoulders shrugging up
- Incomplete thigh parallel
When to Avoid
- Knee injuries
- Hip injuries
- Ankle injuries
- High blood pressure
- Diarrhea
- Neck injuries
Flexibility Needed
- Hip external rotation
- Ankle dorsiflexion
- Shoulder flexion
Build Up First
- Mountain Pose competency
- Basic balance
Also known as
Virabhadrasana II, Warrior II Pose
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