How Does Yoga Improve Leg Strength? 5 Best Leg Strengthening Yoga Exercises to Try!


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

Your quads, hamstrings, and calves will get stronger and toned with standing yoga poses. They can be useful when looking to tone and shape your lower body, whether or not you’re a professional athlete looking to increase your strength.

Yoga improves leg strength by toning your muscles and joint structures. In addition, this is achieved by using your own weight as resistance. It can initially be difficult for your foot and leg muscles to keep you upright and stable when performing standing yoga poses like those below because your weight is distributed across both feet. In addition to improving whole-body coordination and preventing injuries, these leg-strengthening yoga poses help define muscles.


Best leg strengthening yoga poses

All the muscles in your body, not just your legs, are trained in a comprehensive yoga practice. You will also learn how to position and keep your body in proper alignment.

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

1. Chair posture

Also known as Chair Pose, Utkatasana tones the entire body, especially the thighs! It is one of the best leg strengthening yoga poses that also increases body heat while improving balance and posture.

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How should you do it?

  • Your big toes should be touching when you’re standing up straight. Put your feet hip-width apart if that’s too difficult. Arms at your sides, relaxed.
  • Take a deep breath and raise your arms so they are parallel to the floor above your head.
  • Exhale deeply as you bend your knees and try to get your thighs as parallel to the floor as possible. Your body forms a roughly straight angle across your thighs, with your knees protruding slightly past your feet. Put more weight on your heels.
  • With your head tilted back, look at the space between your hands.
  • They can last up to a minute. Next, take a deep breath and straighten your arms and legs. Exhale while releasing your arms to the sides.

2. Squat of the Goddess

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

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How should you do it?

  • Place your hands on your hips and stand with your feet slightly apart. Step out your toes a little.
  • As you exhale, kneel and bend your knees so they are directly over your toes. Do your best to get your thighs parallel to the floor, but avoid forcing yourself to squat.
  • Place your hands on your chest in a prayer position.
  • Pull your thighs back while slightly tucking in your tailbone and pushing your hips forward. Keep your knees and toes in line. Let your shoulders relax. Just look at the horizon.
  • Hold 10 breaths.

3. Downward Dog Pose

The popular yoga pose known as downward facing dog is also a great leg strengthening exercise. It improves flexibility, increases circulation and strengthens your legs.

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How should you do it?

  • Get on all fours to begin. Now, to form an inverted V, lift your hips and knees off the floor.
  • Your hands and feet should be firmly on the floor.
  • Hold this position for about a minute while maintaining core stability.
  • After a minute, return to your starting position.

4. Warrior II Pose

Another yoga pose to strengthen the legs is the warrior pose, or Virabhadrasana. Your core muscles, shoulders, chest and arms will also benefit.

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How should you do it?

  • Begin by assuming a straight stance, spreading your feet apart and keeping your hands at your sides.
  • Now pull your left knee in and point your left foot in that direction. Maintain a straight right leg.
  • Now raise your hands up to your shoulders while maintaining a palm down.
  • Your back should be straight and you should be looking to the left.
  • After holding this position for about 3 minutes, return to your starting position.

5. Lord of Dance Pose

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

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How should you do it?

  • Begin by assuming a straight stance, slightly spreading your feet apart and keeping your hands at your sides.
  • Now lift your right leg and step back.
  • Your right leg should be extended until your thigh is almost parallel to the floor.
  • Raise your left hand in front of you, palm down.
  • Hold the inside of your right foot with your right arm.
  • You should lift your chest while opening your shoulders.
  • Return to your starting position after holding this position for about 30 seconds.

Wrap up

Your legs are the foundation of your posture and movement. Your yoga practice will become stronger and your body will become more stable in daily life if you take care of your legs. Yoga to strengthen legs can help you develop toned legs that look great in summer clothes.


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