Warrior III (Virabhadrasana III)

Targets the glutes, hamstrings, and quads of the standing leg, plus the entire posterior chain and core to maintain the horizontal body plane. Helpful for developing proprioception, ankle stability, hip strength, and full-body coordination as a peak balance challenge. The movement hinges the torso forward over a single standing leg while the opposite leg lifts behind until both the torso and lifted leg are parallel to the floor, with arms reaching forward, alongside the body, or in a T.

Cues

• Hinge over the standing leg until torso and lifted leg form one long line.