Intermediate exercise
Warrior III
Also called Virabhadrasana III
Technique
How to perform Warrior III
- Stand on one leg with a soft knee and hinge forward as the other leg reaches behind you.
- Bring the torso and lifted leg toward a horizontal line while keeping the pelvis level.
- Reach the arms forward or keep the hands at the hips; use a wall or blocks for support if needed.
- Lower the rear foot and return upright before changing sides.
Programming relevance
Muscles involved
Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.
MuscleScoreRole