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Yoga pose · No equipment

Warrior II

Warrior II is a yoga pose for the quads, inner thighs 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. Wide stance, front toes forward, back foot turned in slightly
  2. Bend the front knee over the ankle, back leg straight
  3. Arms out at shoulder height, look past the front hand

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.