Warrior II
FlexibilityMuscles stretched
quadsobliquesglutesshoulders
- 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
- Stand with your feet wide, one foot turned out and the other slightly in.
- Bend your front knee over your ankle, keeping your back leg straight.
- Extend both arms parallel to the floor, reaching front and back.
- Turn your gaze out over your front hand.
- Sink your hips and hold.
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.
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
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 II stretch?
- Warrior II mainly stretches your quads and obliques. It also engages your glutes and shoulders.
- What equipment do you need for Warrior II?
- None — Warrior II is a bodyweight move you can do anywhere.
- Is Warrior II good for beginners?
- Yes — Warrior II is beginner-friendly. Start slow and keep your form clean.
- How long should you hold Warrior II?
- Hold for 30–45 seconds. Then do the same on the other side.