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Lower back, hips, knees and ankles

Warrior I: Short Stance

A shorter stride reduces the demand on your hips and back, making this powerful standing pose more accessible while still building functional strength.

Stability / Core30 to 60 seconds
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How to do it

  1. 1

    Take a stride noticeably shorter than usual

    Roughly a normal walking step rather than a lunge. A short stride asks much less of the back hip.

  2. 2

    Square both hip bones towards the front

    The shorter stance means the pelvis can face forward and stay level without much effort at all.

  3. 3

    Bend the front knee just a little

    A small bend is enough. Depth is not what you are looking for here.

  4. 4

    Hold for 30 to 60 seconds on each side

    Hands on hips is the easier arm option if reaching overhead is a lot.

What to watch for

The stance lengthening as you settle in. The short stride is the only thing making this version gentler, so if your back heel is travelling away from you, step it back in and start again.

Ways to adjust it

  • Hands on hips

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Warrior I versions in one place, ordered from gentlest to strongest.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Also part of sessions for

Osteoporosis

Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.