Warrior I

Muscles worked by the Warrior I

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Front DeltsAnterior DeltoidLower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Warrior I

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

Form tips

• Widen the stance sideways so both hips can face forward without straining the back knee.
• Press the outer edge of the back foot down to keep the base stable.
• Take the arms shoulder-width apart if bringing the palms together arches the lower back.

At a glance

Warrior I in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "warrior-one",
  "name_en": "Warrior I",
  "name_de": "Krieger I",
  "name_es": "Guerrero I",
  "description_en": "A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward.",
  "description_de": "Eine Schrittstellung mit schräg aufgesetztem hinterem Fuß, gebeugtem vorderem Knie und Armen über dem Kopf, die Hüften zeigen nach vorn.",
  "description_es": "Una postura en paso largo con el pie trasero apoyado en diagonal, la rodilla delantera flexionada y los brazos arriba, con las caderas mirando al frente.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Step one foot back and turn it out about forty-five degrees, planting the whole sole.",
    "Bend the front knee until it stacks over the ankle and keep the back leg straight.",
    "Draw both hip points towards the front of the mat and lift the arms overhead.",
    "Hold the position for the prescribed time with the ribs down and the chest lifted.",
    "Step the feet together and repeat on the other side."
  ],
  "instructions_de": [
    "Stell einen Fuß nach hinten und dreh ihn etwa fünfundvierzig Grad nach außen, die ganze Sohle am Boden.",
    "Beug das vordere Knie, bis es über dem Sprunggelenk steht, und halte das hintere Bein gestreckt.",
    "Zieh beide Hüftpunkte zur Mattenvorderkante und heb die Arme über den Kopf.",
    "Halte die Position für die vorgegebene Zeit, die Rippen unten, die Brust aufgerichtet.",
    "Stell die Füße zusammen und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Lleva un pie atrás y gíralo unos cuarenta y cinco grados, apoyando toda la planta.",
    "Flexiona la rodilla delantera hasta que quede sobre el tobillo y mantén la pierna trasera estirada.",
    "Lleva ambas caderas hacia el frente de la esterilla y eleva los brazos por encima de la cabeza.",
    "Mantén la posición durante el tiempo indicado, con las costillas cerradas y el pecho alto.",
    "Junta los pies y repite del otro lado."
  ],
  "tips_en": [
    "Widen the stance sideways so both hips can face forward without straining the back knee.",
    "Press the outer edge of the back foot down to keep the base stable.",
    "Take the arms shoulder-width apart if bringing the palms together arches the lower back."
  ],
  "tips_de": [
    "Stell die Füße seitlich breiter, damit beide Hüften nach vorn zeigen können, ohne das hintere Knie zu belasten.",
    "Druck die Außenkante des hinteren Fußes in den Boden, damit die Basis stabil bleibt.",
    "Nimm die Arme schulterbreit, wenn zusammengeführte Handflächen den unteren Rücken ins Hohlkreuz ziehen."
  ],
  "tips_es": [
    "Separa los pies lateralmente para que ambas caderas miren al frente sin forzar la rodilla trasera.",
    "Presiona el borde externo del pie trasero para mantener la base estable.",
    "Separa los brazos a la anchura de los hombros si juntar las palmas te arquea la zona lumbar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/warrior-one-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "warrior-one");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.