All exercisesYoga·Glutes 
Warrior III (Virabhadrasana III)
Both sides · L/RGlutesHamstringsCoreShoulders
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At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 3–5 breaths per side
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Common mistakes
You let the lifted-leg hip open toward the sky so the pelvis tips sideways.
You lock the standing knee straight and balance on the joint.
You lift the head to look forward, which crunches the back of the neck.
You let the back leg droop while the arms keep reaching.
What to focus on
Point the lifted leg's toes straight down at the floor to keep the hips level.
Flex the lifted foot and push through the heel as if pressing a wall behind you.
Keep a soft bend in the standing knee and let the muscles, not the joint, hold you.
Related yoga moves
Sources & further reading
- 1.Warrior III's single-leg stance drives high gluteus maximus and medius activation — a genuine single-leg glute strengthener — Int. J. Sports Physical Therapy (2021), EMG of yoga poses
- 2.Single-limb balance poses rely more on the ankle stabilizers than the thigh muscles for stability — J. Bodywork and Movement Therapies (2019), EMG study