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8 yoga poses for strong legs

Tone and strengthen your legs with this simple yoga routine.

Updated on March 12, 2024

woman doing yoga outdoors as sun sets - blue to yellow sky
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You may enjoy yoga for the calming, mind-body benefit. But it can also offer overall strengthening benefits.

“It’s a fantastic way to tone your legs,” says certified yoga instructor Theresa Brennan, who created this sequence of eight poses. “By using your own body weight, you build leg strength. Balancing poses tone the legs and core and improve your balance, too.”

To getShow More

warrior yoga pose
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Warrior II (Virabhadrasana II)

Warrior II is a great pose for stretching and lengthening leg muscles.

How to do it: Take a large step back with your right foot. With your left foot pointing forward, turn your right foot close to a 90-degree angle so it aligns with your left heel. Bend your left knee and lift your arms so thatShow More

EXTENDED SIDE ANGLE (UTTHITA PARSVAKONASANA
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Extended Side Angle (Utthita Parsvakonasana)

Extended side angle pose works to strengthen your thighs and ankles.

How to do it: Take a big step to the right so that your feet are about four feet apart. Raise your arms parallel to the floor, palms facing down. With legs straight, turn your right foot out by 90 degrees and slightly angle yourShow More

yoga GODDESS POSE (UTKATA KONASANA)
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Goddess Pose (Utkata Konasana)

Goddess pose strengthens the quads and inner thigh muscles.

How to do it: Widen your stance so that your feet are about three feet apart. Turn your toes out so that your feet are at about 45-degree angles, pointing away from each other. Engage your abs and bend your knees, sinking down as far asShow More

WIDE-LEGGED FORWARD FOLD (PRASARITA PADOTTANASANA) yoga
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Wide-Legged Forward Fold (Prasarita Padottanasana)

This calming pose is especially good for stretching tight hamstrings.

How to do it: Widen your stance so that your feet are three to four feet apart. Your feet can be parallel or turned slightly inward. Inhale and lift your chest. On the exhale, bend forward at the hips. As your upper bodyShow More

TREE POSE (VRKSASANA) yoga
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Tree Pose (Vrksasana)

Tree pose improves balance and concentration as it stretches your inner thigh muscles and strengthens your calves, thighs, and foot muscles.

How to do it: Find a spot on the floor or a nearby wall to focus on to help keep you from wobbling. Engage your abs and shift your weight to your right leg.Show More

eagle pose yoga
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Eagle Pose (Garudasana)

Tone your calves, ankles, and thighs while holding the pose of the eagle.

How to do it: Stand with your feet parallel and about hip-width apart. Pick a focal point and hold your gaze for balance. Bend your legs slightly. Balancing on your right leg, lift your left foot and cross your left thighShow More

WARRIOR III (VIRABHADRASANA III) yoga
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Warrior III (Virabhadrasana III)

Warrior III builds lean muscle while giving your hamstrings and outer thighs a good stretch.

How to do it: Step your right foot back into a lunge position. Place your hands on your hips. Exhale and bend forward, standing on your left leg. As you bend, lift your right leg behind you, bringing it asShow More

yoga SQUAT POSE (MALASANA)
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Squat Pose (Malasana)

You'll probably feel the burn in squat pose. That's because your thighs and quads are working hard to maintain the position.

How to do it: Stand with your feet a little more than hip-distance apart. Turn your toes out, bend your knees, and sink down into a squat as far as you can. Bring the palmsShow More

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