Reverse Warrior Pose
Expert Advice
Keep your front knee bent at a right angle and ensure your knee doesn't go past your ankle to maintain proper alignment.
How-to-do Steps
- Begin in Warrior II with your right foot forward.
- Flip your right palm to face the ceiling and reach it up and back, resting your left hand on your left leg.
- Arch your back slightly and look up at your right hand.
- Hold the pose for 15-30 seconds, then switch sides.
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Muscles Worked
Reverse Warrior Pose primarily targets the Quads, Hamstrings, Glutes, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads30%
Hamstrings30%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Reverse Warrior Pose work?
Reverse Warrior Pose primarily targets the Quads, Hamstrings, Glutes, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Reverse Warrior Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Reverse Warrior Pose suitable for beginners?
Yes, Reverse Warrior Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
