Warrior I
FlexibilityMuscles stretched
quadsglutesshouldership flexors
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Hold for 30–45 seconds. Then do the same on the other side.
How to do it
- Step one foot forward into a lunge with the back foot angled out and grounded.
- Bend your front knee over your ankle and square your hips forward.
- Press firmly through the outer edge of your back foot.
- Reach both arms overhead, lengthening up through your spine.
- Hold and breathe.
How to breathe
It is a hold, not a breath-hold — keep breathing steadily the whole way through.
Common mistakes
Letting the front knee drift inward or far past your toes. Keep the shin close to vertical and the knee over the foot.
Shoulders creeping up toward your ears. Draw them down and back before you start, and keep them there.
Giving one side more time than the other. Count both, and match the looser side to the tighter one.
Frequently asked questions
- Which muscles does Warrior I stretch?
- Warrior I mainly stretches your quads and glutes. It also engages your shoulders and hip flexors.
- What equipment do you need for Warrior I?
- None — Warrior I is a bodyweight move you can do anywhere.
- Is Warrior I good for beginners?
- Yes — Warrior I is beginner-friendly. Start slow and keep your form clean.
- How long should you hold Warrior I?
- Hold for 30–45 seconds. Then do the same on the other side.