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How does yoga improve leg strength? 5 Best Leg Strengthening Yoga Exercises You Should Try!

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Leg strengthening yoga exercises are a great way to improve balance and flexibility in the lower body.

Your quads, hamstrings, and calves get stronger and more coordinated with standing yoga poses. They can be useful if you want to tone and shape your lower body, whether or not you are a professional athlete looking to increase your strength.

Yoga improves leg strength by strengthening your muscles and joint structures. Moreover, it achieves this by using your weight as resistance. It can be difficult at first for your feet and calf muscles to keep you straight and stable when performing standing yoga poses like the ones below because your weight is distributed on both feet. In addition to improving full-body coordination and injury prevention, yoga poses for leg strengthening help define muscles.

The best yoga exercises to strengthen the leg

All the muscles in your body, not just your legs, work in an all-around yoga workout. You also learn how to position and keep your body in proper alignment.

Your legs will get much-needed support in the leg strengthening yoga poses listed below:

1. Bose chair

Utkatasana, also known as chair pose, tones the entire body, especially the thighs! It is one of the best yoga poses for leg strengthening that also increases body heat while promoting balance and posture.

how do you do that?

  • Your big toes should be touching while standing straight. Walk out your feet hip-width apart if that’s too difficult. The arms are on the sides, relaxed.
  • Take a deep breath and raise your arms so that they are parallel to the floor above your head.
  • Take a deep breath as you bend your knees, and try to keep your thighs as parallel to the floor as possible. Your body will create a nearly straight angle above your thighs, with your knees protruding slightly above your feet. Put more weight on your heels.
  • Look at the spot in your hands with your head tilted back slightly.
  • You can hold out for up to a minute. Next, take a deep breath and raise your arms and legs straight. Exhale as you release your arms to the side.

2. Goddess of squatting

This is a standing leg strengthening yoga pose that targets the glutes, hips, thighs, calves and ankles. Lengthens the spine and expands the hips and chest.

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how do you do that?

  • Place your hands on your hips and stand with your feet slightly apart. Step out a bit with your toes.
  • On the exhale, kneel down while bending your knees so that they are directly above your toes. Do your best to keep your thighs parallel to the floor, but avoid forcing yourself into a squat.
  • Place your hands on your chest in a prayer position.
  • Pull your thighs back as you insert your tailbone slightly and push your hips forward. Keep your knees and toes in a straight line. Let your shoulders relax. Take a quiet look at the horizon.
  • Wait for 10 breaths.

3. Downward dog pose

The Downward Dog yoga pose is also a great leg strengthening exercise. It improves flexibility, increases blood flow, and strengthens your legs.

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how do you do that?

  • Come to fours to start. In order to create an inverted V shape, now lift your hips and knees off the floor.
  • Your hands and feet should be firmly planted on the ground.
  • Hold this position for about a minute while maintaining core stability.
  • Return to your starting position after a minute.

4. Warrior II Bose

Another yoga exercise to strengthen the leg is the warrior pose, or virapadrasana. Your core muscles, shoulders, chest, and arms will also benefit from it.

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how do you do that?

  • Start with a straight stance, feet apart, and keep your hands at your sides.
  • Now bend your left knee and point your left foot in that direction. Keep your right leg straight.
  • Now, raise your hands to your shoulders while keeping your palms facing down.
  • Your back should be straight and you should be looking to your left.
  • After holding this position for 3 minutes, return to the starting position.

5. Lord of Dance Pose

Your balance will be improved by practicing the leg strengthening pose, Natarajasana, also known as Lord of Dance pose.

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how do you do that?

  • Start with a straight stance, feet slightly apart, and keep your hands by your sides.
  • Now raise your right leg and step back.
  • Your right leg should extend until your thigh is roughly parallel to the floor.
  • Raise your left hand in front of you, palms down.
  • Hold the inside of your right foot with your right arm.
  • You should raise your chest while opening your shoulders.
  • Return to your starting position after holding this position for about 30 seconds.


Your legs are the basis of your posture and movement. Your yoga practice will be stronger and your body will be more stable in everyday life if you take care of your legs. Leg strengthening yoga can help you develop toned legs that look great in summer outfits.

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