Skip to content
Start free

Yoga pose · No equipment

Warrior I

Warrior I is a yoga pose for the quads and glutes. All you need is a mat.

Equipment: No equipment · More yoga poses

The animated figure highlights the muscles worked.

How to do it

  1. Long step back, back heel down, toes turned out a little
  2. Bend the front knee over the ankle, hips face forward
  3. Reach the arms up, shoulders away from the ears

How much to do

What BindTrue’s yoga plans use, by experience:

Beginner
2 × 20 s each side
Some experience
2 × 30 s each side
Experienced
3 × 45 s each side

Watch technique videos on YouTube (opens in a new tab)

Alternatives

Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.

Used in these programs

  • Yoga Flow Flow & standing: 2 × 30 s each side · 3 days a week

Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.