5 Yoga Poses to Build Lower Body Strength

These yoga poses are staples in my classes, and especially the Strength Series - and they’re brilliant for building muscle, endurance and control in your lower body.

1. Chair Pose (Utkatasana)

Why it works:
Chair Pose is basically a yoga squat - it fires up the quads, glutes, calves, and core all at once.

How to do it:
Stand with feet together, bend the knees and sink the hips back as if lowering into a chair. Reach arms up and keep the chest lifted.

Try this:
Place a block between your thighs and gently squeeze to activate your inner thighs and pelvic floor. Hello, burn.

2. Warrior II (Virabhadrasana II)

Why it works:
This pose builds strength in the thighs, hips and glutes while challenging your endurance and stability.

How to do it:
Step one foot back and kick out the heel so the toes are at an angle (either 10 or 2 depending on the side). You can move your feet into a wide stance to allow the hips to face the front / short edge of the mat. Then twist the torso to face the side / long edge of the mat. Bend the front knee over the ankle and stretch your arms wide. Press evenly through both feet and hold.

Try this:
Place the front foot on a brick or block. Notice how it changes the pose. Hold for 3 - 5 breaths. The longer the hold, the more strength you’ll build.

3. Crescent Lunge (Anjaneyasana)

Why it works:
This pose strengthens the quads and glutes while also opening the hips and building balance.

How to do it:
From standing, step one foot back into a lunge, keeping the back leg straight and the front knee bent. Lift the arms overhead and draw the ribs in.

Try this:
Try placing a brick or block under the front foot for an extra challenge.

4. Bridge Pose (Setu Bandhasana)

Why it works:
An excellent strength-builder for the glutes, hamstrings and lower back - especially helpful if you sit a lot during the day.

How to do it:
Lie on your back, bend the knees and place feet hip-width apart. Press into the feet to lift the hips. Press the palms and forearms into the floor to help the life. There’s the option to roll the shoulders under and find a clasp of the hands to get extra height.

Try this:
Place a block between your knees to increase inner thigh and glute engagement, or lift one leg at a time to build unilateral strength.

5. Warrior III

Why it works:
This dynamic balance pose strengthens the standing leg (especially the glutes, hamstrings, calves and ankles) while also engaging the core and upper back.

How to do it:
From a high lunge or standing, hinge forward at the hips and lift the back leg until your body forms a “T” shape. Arms can reach forward, out to the sides, or stay at the heart.

Try this:
Bend the standing leg slightly and hover in and out of the pose slowly for a strength-building flow. You can make it harder by placing a yoga block under the standing leg!

Final Thoughts

Strong legs don’t just look good - they feel good. These poses will help you build a strong foundation from the ground up, supporting everything from balance to back health.

In my yoga classes, we work with poses like these (often with a twist or a block!) to create lasting strength, mobility, and confidence in your lower body.

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