Warrior Ii (Virabhadrasana Ii)
Warrior II is a foundational standing yoga posture that targets the quadriceps and hip flexors while opening the hips and chest. It involves a wide-legged stance with the front knee bent and arms extended to the sides, building lower body strength and endurance.
How to do it
- Stand with your feet wide apart and turn your right foot out 90 degrees, left foot in slightly.
- Bend your right knee to 90 degrees, keeping it aligned over your right ankle.
- Extend your arms out to the sides parallel to the floor, palms facing down.
- Gaze out over your right hand and keep your torso upright over your hips.
- Hold the pose for 20-30 seconds, then straighten your right leg and repeat on the other side.
Form cues
- Stack your front knee over your ankle.
- Keep your torso centered between your legs.
- Reach your arms actively in opposite directions.
- Press firmly into the outer edge of your back foot.
- Keep your shoulders relaxed away from your ears.
Breathing: Inhale to lengthen your spine, exhale as you sink deeper into the lunge.
Common mistakes
- Front knee falling inward: This puts unnecessary strain on the knee joint.
- Leaning too far forward: This shifts weight away from the legs and compromises your balance.
- Tensing the shoulders: This can lead to neck discomfort and limits your range of motion.
- Back foot lifting: This reduces stability and prevents proper engagement of the back leg.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets × 45 seconds per side, rest 45 s
Lose weight
3 sets × 45 seconds per side, rest 30 s
Build muscle
3 sets × 60 seconds per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have current knee or hip injuries, ease off the depth of the lunge.
- If you feel sharp pain in any joint, stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the stretch?
You should feel it in your front quadriceps and through your inner thighs and hips.
What if my front knee hurts?
Ensure your knee is pointing in the same direction as your toes and is not collapsing inward. If pain persists, reduce the depth of your lunge.
How often should I do this?
It can be practiced daily as part of a mobility routine or 3-4 times a week as part of a strength-focused session.