It's hard to make your way through a yoga class without rising up into Warrior 1. This bold pose may be basic, but it's one of the most effective ways to tone your lower body. Want to get more out of it? Try these four techniques to sculpt your butt even more.
- Get low: Just as with squats and lunges, when you're hips aren't low enough, you're not taxing your butt and thigh muscles. Check your alignment to make sure your stance is wide enough to allow your pelvis and front knee to be in one line, with your front thigh parallel to the ground. Press into the outside edge of your front foot to prevent your knee from leaning in, and you'll really feel the outer area of the butt burning.
- Shift back: Your center of gravity is also important here. Lean too far forward and you'll not only be placing unnecessary pressure on your knee joint, but you'll also be working your thigh more than your butt. Be sure to lean your weight toward your back leg. Do this by pressing into the ball of the front foot — you might feel this in the front of your back thigh (hip flexor), but you'll also feel it in your seat.
- Mix it up: Since your body is used to the basic Warrior 1 position, it gets proficient at it. Mix things up with these variations — changing the positions of your arms and torso makes it more challenging for your lower body:
Burning Low Lunge
Open Rotated Warrior 1