Quick Answer
Warrior II is a beginner yoga exercise that targets your quadriceps and adductors. It uses only your bodyweight. Step feet wide apart and turn the front foot out 90 degrees.
Video Tutorial
How to Perform the Warrior II
- 1
Step feet wide apart and turn the front foot out 90 degrees.
- 2
Bend the front knee while extending arms parallel to the floor and gaze over the front hand.
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.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Warrior II 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 II work?
The Warrior II primarily works your quadriceps and adductors. Secondary muscles include the core and shoulders.
What equipment do I need for the Warrior II?
The Warrior II 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 II suitable for beginners?
Yes. The Warrior II 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 II 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 II every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.