Yoga pose · No equipment
Warrior III
Warrior III is a yoga pose for the glutes, hamstrings and abs. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Stand on one leg and hinge forward
- Lift the back leg until your body and leg make a T
- Hips level with the floor; hands at the chest or reaching forward
Coach’s tip
Hands on a chair back or a wall make the balance easier.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 15 s each side
- Some experience
- 2 × 20 s each side
- Experienced
- 3 × 30 s each side
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 Core & balance: 2 × 20 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.