Warrior Pose 3 Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Warrior 3 Pose is considered an intermediate balancing yoga pose that creates stability throughout your entire body. It utilizes all of the muscles throughout your core, arms and legs. The position improves balance, posture and full-body coordination while it strengthens the whole back side of the body.

Warrior Pose 3

How to do Warrior Pose 3


Stand at the top of your mat with your hands on your hips. Inhale, reach up, and lift your right knee to your chest. Exhale, hinge from your hips, and shoot your right leg back.


  • You should use a chair to assist in balance to keep strain and weight from the lower body. When standing on one leg induces discomfort or fatigue to the knees, stop the position.

  • When balance is too difficult in this position, rest your hands on two blocks positioned around a foot in front of your feet.

Exercise Benefits

  • Flexibility

  • Full Body Stretch

  • Balance

Illustrated Guide

Learn how to do warrior pose 3 from this step-by-step illustrations:

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Muscles Worked

The muscles used for warrior pose 3 may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for warrior pose 3 are:

Primary Muscles

  • Hamstrings
  • Deltoids
  • Quadriceps
  • Lower Abs
  • Side Deltoids
  • Transverse Abs

Synergyst Muscles

  • Calves
  • Lats
  • Splenius

Frequently Asked Questions

What muscles does Warrior Pose 3 work?
Warrior Pose 3 works hamstrings, deltoids, quadriceps, lower abs, side deltoids, transverse abs.
What is Warrior Pose 3 good for?
Warrior Pose 3 is beneficial for conditioning, for stretching and to strengthen. It works the best for core, hips, legs, lower body, shoulders, upper body, upper legs and waist, as it works hamstrings, deltoids, quadriceps, lower abs, side deltoids, transverse abs. Warrior Pose 3 is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Warrior Pose 3 a good exercise?
Warrior Pose 3 is a popular bodyweight exercise for hamstrings, deltoids, quadriceps, lower abs, side deltoids, transverse abs.

Training, Progressions and Regressions

Interested in how to improve your Warrior Pose 3 faster?

Warrior Pose 3 Training and Progressions

Standards and Averages

Wonder how do others perform in Warrior Pose 3 and how should you?

Warrior Pose 3 Standards and Averages


Wonder how to work the same muscles with other exercises?

Warrior Pose 3 Alternatives


Wonder how to make Warrior Pose 3 either easier or more challenging?

Warrior Pose 3 Variations