Quick Answer
Warrior III (Virabhadrasana III) is a beginner yoga exercise that targets your glutes, hamstrings and core. It uses only your bodyweight. Stand on one leg; hinge forward at hips while extending the other leg back.
Video Tutorial
How to Perform the Warrior III (Virabhadrasana III)
- 1
Stand on one leg; hinge forward at hips while extending the other leg back.
- 2
Body forms a straight line from extended foot to crown.
- 3
Arms extend forward, alongside ears, or back like wings.
- 4
Engage core; flex back foot, square hips toward floor.
- 5
Hold for 5 breaths, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Warrior III (Virabhadrasana III) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Warrior III (Virabhadrasana III) work?
The Warrior III (Virabhadrasana III) primarily targets your glutes, hamstrings and core.
What equipment do I need for the Warrior III (Virabhadrasana III)?
The Warrior III (Virabhadrasana III) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Warrior III (Virabhadrasana III) suitable for beginners?
Yes. The Warrior III (Virabhadrasana III) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Warrior III (Virabhadrasana III) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Warrior III (Virabhadrasana III) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes, hamstrings and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.