Warrior I

A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward.

Equipment

Bodyweight

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Front Delts · Lower Back

Instructions

01
Step one foot back and turn it out about forty-five degrees, planting the whole sole.
02
Bend the front knee until it stacks over the ankle and keep the back leg straight.
03
Draw both hip points towards the front of the mat and lift the arms overhead.
04
Hold the position for the prescribed time with the ribs down and the chest lifted.
05
Step the feet together and repeat on the other side.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.