Warrior 1 is a lunge variation that adds a calf and ankle mobilizing element. It is very effective at improving overall hip mobility, building hip strength, and improving ankle mobility. This makes it great for athletes, especially runners, and anyone who needs to improve lower-body mobility.
TARGET AREAS
• groin • hips • ankles
BENEFITS
• Improves hip mobility and inner thigh strength • Reduces risk of ankle and Achilles tendon injury • Strengthens knees • Reduces lower-back strain
1 From a standing position, take a medium step back with your left foot and place it 4 to 6in (10–15cm) outside your right foot (instead of in a straight line from heel to heel). Point your left foot out at 45 degrees. Straighten legs, and square hips to your right leg.
2 Bend your right knee until your shin is perpendicular to the floor. Keep hips directly under your torso. Squeeze legs toward each other to engage inner thighs, hips, and core. Firmly press through both feet. Keep the back knee locked out.
3 Lift your arms overhead so your biceps face your ears and palms face each other. Hold the posture, inhaling as you lengthen and get taller, and exhaling as you sink deeper into the lunge. Repeat on the other side.
YOU SHOULD FEEL
• Stretch in groin, ankle, and calf
• Engagement of inner thighs
• Engagement of core and the glute of the front leg
YOU SHOULDN’T FEEL
• Pinch in lower back; if you do, reach the tailbone down, and bring the feet closer together
• Back heel lifting off floor; if it is, press it down, and if you can’t do that, bring the feet closer
PRO TIP
To square your hips as much as possible, firmly push the front hip toward the floor, and narrow your stance as needed. You may not get them perfectly square, but keep practicing. Focus on feeling the correct stretches in your lower body and making your spine neutral.