Warrior III

Difficulty: ⭐⭐ Intermediatehinge

Home Setup

Practice near a wall or sturdy furniture for balance support when learning, using any clear floor space

Wall for balance supportChair or counterYoga mat (optional)

💡 Pro tip: Place a chair in front of you to lightly touch fingertips to the seat for balance assistance while building strength

Gym Setup

Open floor space or yoga studio area, optional yoga mat

Safety: Ensure adequate space around you to extend limbs without obstruction; practice near a wall or barre when first learning

💪 Muscles Worked

Gluteus MaximusHamstringsErector SpinaeCore StabilizersHip Stabilizers

⭐ Why This Exercise?

Warrior III develops exceptional balance, proprioception, and single-leg stability while strengthening the entire posterior chain. This pose improves focus and concentration while building functional strength that translates to daily activities and athletic performance, particularly enhancing hip stability and ankle strength crucial for injury prevention.

Make It Easier

Regressions for building up strength

1. Warrior III with Wall Support

wall

Hands on wall provide stability while learning the hip hinge and balance pattern

2. Warrior III with Chair Hold

chair

Holding chair back allows focus on alignment and posterior chain engagement with reduced balance demand

3. Kickstand Warrior III

none

Back leg toe stays lightly touching ground for balance support while building strength

Make It Harder

Progressions for advanced athletes

1. Warrior III with Arms Extended Forward

none

Arms alongside ears increases lever length and balance challenge

2. Warrior III to Standing Splits

none

Lifting back leg higher increases hamstring flexibility and balance demands

3. Warrior III with Eyes Closed

none

Removing visual input dramatically increases proprioceptive and vestibular challenge

↕️ Similar Movements

Warrior I

Foundational warrior pose that builds leg strength and hip flexibility needed for Warrior III

Standing Leg Lifts

Preparatory exercise that develops hip extension strength and single-leg balance

Half Moon Pose

Similar single-leg balance pose with lateral orientation instead of forward hinge

Tree Pose

Complementary balance pose focusing on hip external rotation versus hip extension

Single-Leg Deadlift

Strength training equivalent with similar hip hinge pattern and balance requirements

Form Checklist

✓Square hips to the ground, keeping both hip points facing down

✓Extend through the back heel as if pushing against a wall behind you

✓Create one long line from fingertips through back heel, torso parallel to floor

✓Engage standing leg quadriceps and press firmly through all four corners of the foot

✓Draw navel toward spine and lengthen tailbone toward back heel

✓Keep back leg active and strong, not just lifted but energetically reaching back

Common Mistakes

•Opening the lifted hip toward the ceiling instead of keeping hips square and level
•Hyperextending the standing knee instead of maintaining a microbend with engaged quadriceps
•Rounding the spine or dropping the chest instead of maintaining neutral spine alignment
•Letting the back foot turn out or sickle instead of keeping toes pointing down
•Holding breath or tensing shoulders instead of breathing steadily and relaxing upper body

📈 When to Progress

Progress when you can hold Warrior III for 30-60 seconds with steady breath, square hips, and torso parallel to the floor without wobbling or needing to step down, demonstrating consistent balance and posterior chain strength