Warrior II

Muscles worked by the Warrior II

Primary

Glute MediusGluteus MediusQuadsQuadriceps Femoris

Secondary

AdductorsHip AdductorsSide DeltsLateral Deltoid

Also called: glute med, gluteus medius, side glute, hip abductor glute, quad, quads.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Warrior II

1. Stand wide with the front foot turned out ninety degrees and the back foot slightly in.
2. Bend the front knee until it stacks over the ankle and tracks towards the middle toes.
3. Open the hips and chest to the side and extend the arms parallel to the floor.
4. Hold the position for the prescribed time, gazing over the front hand.
5. Straighten the front leg and repeat on the other side.

Form tips

• Keep the front knee from drifting inwards; press it towards the little-toe side.
• Stack the shoulders over the hips rather than leaning towards the front leg.
• Shorten the stance if the front thigh cannot get close to parallel.

At a glance

Warrior II in German & Spanish

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

Related exercises

• Banded Clamshell
• Banded Fire Hydrant
• Banded Lateral Walk
• Banded Seated Hip Abduction
• Banded Squat
• Banded Standing Hip Abduction
• Banded Sumo Walk
• Banded Terminal Knee Extension

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-two",
  "name_en": "Warrior II",
  "name_de": "Krieger II",
  "name_es": "Guerrero II",
  "description_en": "A wide-stance pose with the front knee bent, the hips open to the side and the arms extended in line with the shoulders.",
  "description_de": "Ein weiter Stand mit gebeugtem vorderem Knie, zur Seite geöffneten Hüften und auf Schulterhöhe gestreckten Armen.",
  "description_es": "Una postura de base amplia con la rodilla delantera flexionada, las caderas abiertas al lado y los brazos extendidos a la altura de los hombros.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_medius",
    "quadriceps"
  ],
  "secondary_muscles": [
    "adductors",
    "lateral_deltoid"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand wide with the front foot turned out ninety degrees and the back foot slightly in.",
    "Bend the front knee until it stacks over the ankle and tracks towards the middle toes.",
    "Open the hips and chest to the side and extend the arms parallel to the floor.",
    "Hold the position for the prescribed time, gazing over the front hand.",
    "Straighten the front leg and repeat on the other side."
  ],
  "instructions_de": [
    "Steh weit, der vordere Fuß neunzig Grad nach außen gedreht, der hintere leicht nach innen.",
    "Beug das vordere Knie, bis es über dem Sprunggelenk steht und Richtung mittlere Zehen zeigt.",
    "Öffne Hüften und Brust zur Seite und streck die Arme parallel zum Boden.",
    "Halte die Position für die vorgegebene Zeit, der Blick geht über die vordere Hand.",
    "Streck das vordere Bein und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Sepárate en una base amplia con el pie delantero girado noventa grados y el trasero algo hacia dentro.",
    "Flexiona la rodilla delantera hasta que quede sobre el tobillo y apunte hacia los dedos centrales.",
    "Abre las caderas y el pecho hacia el lado y extiende los brazos paralelos al suelo.",
    "Mantén la posición durante el tiempo indicado, con la mirada sobre la mano delantera.",
    "Estira la pierna delantera y repite del otro lado."
  ],
  "tips_en": [
    "Keep the front knee from drifting inwards; press it towards the little-toe side.",
    "Stack the shoulders over the hips rather than leaning towards the front leg.",
    "Shorten the stance if the front thigh cannot get close to parallel."
  ],
  "tips_de": [
    "Lass das vordere Knie nicht nach innen kippen; druck es Richtung Kleinzehenseite.",
    "Halte die Schultern über den Hüften, statt dich zum vorderen Bein zu lehnen.",
    "Verkürze den Stand, wenn der vordere Oberschenkel nicht annähernd parallel wird."
  ],
  "tips_es": [
    "Evita que la rodilla delantera caiga hacia dentro; empújala hacia el lado del dedo meñique.",
    "Alinea los hombros sobre las caderas en lugar de inclinarte hacia la pierna delantera.",
    "Acorta la base si el muslo delantero no puede acercarse a la paralela."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/warrior-two-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-two");

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.