Warrior III

Muscles worked by the Warrior III

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeGlute MediusGluteus Medius

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

Equipment

No equipment — this is a bodyweight exercise.

How to do the Warrior III

1. Stand on one leg with the knee soft and the hips level.
2. Hinge forward from the hips as the other leg lifts behind you.
3. Continue until the torso and the lifted leg are roughly parallel to the floor.
4. Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time.
5. Lower the leg and repeat on the other side.

Form tips

• Keep the lifted hip from opening upwards; both hip points face the floor.
• Flex the lifted foot and press the heel back to keep the leg active.
• Rest the hands on blocks or a wall while you are building the balance.

At a glance

Warrior III 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 Hamstring Stretch
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat

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-three",
  "name_en": "Warrior III",
  "name_de": "Krieger III",
  "name_es": "Guerrero III",
  "description_en": "A single-leg balance with the torso and the lifted leg parallel to the floor, forming one long line from the fingertips to the raised heel.",
  "description_de": "Eine einbeinige Balance, bei der Oberkörper und angehobenes Bein parallel zum Boden stehen und eine lange Linie von den Fingerspitzen bis zur Ferse bilden.",
  "description_es": "Un equilibrio sobre una pierna con el torso y la pierna elevada paralelos al suelo, formando una línea larga desde las yemas de los dedos hasta el talón elevado.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand on one leg with the knee soft and the hips level.",
    "Hinge forward from the hips as the other leg lifts behind you.",
    "Continue until the torso and the lifted leg are roughly parallel to the floor.",
    "Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time.",
    "Lower the leg and repeat on the other side."
  ],
  "instructions_de": [
    "Steh auf einem Bein, das Knie weich, die Hüften waagerecht.",
    "Kipp aus der Hüfte nach vorn, während das andere Bein nach hinten steigt.",
    "Führ die Bewegung weiter, bis Oberkörper und angehobenes Bein etwa parallel zum Boden sind.",
    "Streck die Arme nach vorn, am Körper entlang oder zur Seite und halte für die vorgegebene Zeit.",
    "Setz das Bein ab und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Ponte de pie sobre una pierna con la rodilla blanda y las caderas niveladas.",
    "Bascula hacia delante desde las caderas mientras la otra pierna se eleva por detrás.",
    "Continúa hasta que el torso y la pierna elevada queden aproximadamente paralelos al suelo.",
    "Estira los brazos hacia delante, junto al cuerpo o hacia los lados, y mantén durante el tiempo indicado.",
    "Baja la pierna y repite del otro lado."
  ],
  "tips_en": [
    "Keep the lifted hip from opening upwards; both hip points face the floor.",
    "Flex the lifted foot and press the heel back to keep the leg active.",
    "Rest the hands on blocks or a wall while you are building the balance."
  ],
  "tips_de": [
    "Lass die angehobene Hüfte nicht nach oben aufdrehen; beide Hüftpunkte zeigen zum Boden.",
    "Zieh den angehobenen Fuß an und druck die Ferse nach hinten, damit das Bein aktiv bleibt.",
    "Stütz die Hände auf Blöcken oder an der Wand, solange die Balance noch wächst."
  ],
  "tips_es": [
    "Evita que la cadera elevada se abra hacia arriba; ambas deben mirar al suelo.",
    "Flexiona el pie elevado y empuja el talón hacia atrás para mantener la pierna activa.",
    "Apoya las manos en bloques o en una pared mientras construyes el equilibrio."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/warrior-three-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-three");

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.