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Yoga for legs: a 25-minute strength and stretch routine for thighs, glutes and calves

A 25-minute yoga routine for stronger, steadier, more flexible legs. Standing holds work the front of your thighs, one-leg poses your buttocks and the side of your hips, and bridges and locust the back of your legs; calf and toe raises cover the lower legs, which yoga poses barely load. Then stretch the front of your hips, your hamstrings and your buttocks, and rest with your legs up the wall. Hold each strength pose until your legs need a short rest, and keep your knees over your toes.

25 minBeginner17 movesA step · A wallShoulders · Hamstrings · Quads · Glutes · Adductors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoStanding. In for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Sun salutation A (Surya Namaskar A)2 slow rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jumping, and lower with your knees down. With osteoporosis, take the folds to a flat back half way; with glaucoma, keep the head-down parts briefEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)

Front of the thighs

  1. Chair pose (Utkatasana)3 holds of 20 to 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool, knees over your ankles, weight in your heels. Rest between holdsHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Warrior II (Virabhadrasana II)5 breaths each side, twice
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee in line with your second toe; sink a little lower on the second round. Shorten the stance if your knee complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel lifted, front knee over your ankle. Lower your back knee if balance is the limitEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  4. Goddess pose (Utkata Konasana)12 slow pulses
    Beginner · Quads, Adductors, Glutes · 3D demoFeet wide, toes turned out, knees tracking over your toes. Stay shallow with knee or groin painHarder: Deep squat hold

One leg: buttocks and the side of the hips

  1. Warrior III (Virabhadrasana III)3 to 5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at hip height to start; hips level, lifted leg low rather than arching your backEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Half moon pose (Ardha Chandrasana)3 to 5 breaths each side
    Advanced · Hip abductors, Glutes, Hamstrings · 3D demoBottom hand on a block or a step, your back near a wall if you wobbleEasier: Triangle pose (Utthita Trikonasana)Harder: Sugarcane pose (Ardha Chandra Chapasana)

Back of the legs

  1. Single-leg glute bridge8 to 10 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; lower slowly. Do two-leg bridges (10 slow lifts) if one leg is too hardEasier: Glute bridgeHarder: Barbell hip thrust
  2. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs a little, neck long, eyes downEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Calves and shins

  1. Slow calf raise2 sets of 10 to 15
    Beginner · Calves · 3D demoHands on a wall; rise right up, pause, then lower slowlyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Tibialis raise10 to 15
    Beginner · Shins · 3D demoLean your back against a wall and lift your toes towards your shinsHarder: Single-leg tibialis raise

Stretch

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under to feel the front of the hipEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Pyramid pose (Parsvottanasana)30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoHands on blocks or a chair seat, back long, a soft front kneeEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed knee. After a hip replacement, only if your surgical team agreesHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Rest

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOptional. With glaucoma, keep your hips flat or skip it; skip it in later pregnancy. Come out slowlyHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion if your back prefers

Tips

  • Two or three times a week, on days that aren't back to back. Work each hold until your legs need a short rest: that's the NHS test for a strength session.
  • Make it harder over the weeks: bend a little deeper, hold a little longer, lift a heel or a leg, or move slowly in and out of chair pose. For more strength or muscle, add squats, lunges or step-ups with weights.
  • Knees: short stances, knees over your second toe, shallow bends at first. Stop for sharp, catching or giving-way pain, or new swelling.
  • Hold each stretch for 30 to 60 seconds; to gain flexibility, stretch on most days.
  • No routine slims or tones one part of your body: training one leg didn't take fat off that leg in a trial. What changes is strength, balance and range.
  • With glaucoma or high blood pressure that isn't under control, keep the head-down parts of the sun salutations brief, and your hips flat in legs up the wall.
  • Pregnant? After the first trimester, swap the bridges for side-lying or all-fours work, and skip the one-leg and wide poses if you have pelvic girdle pain.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for legs: a 25-minute strength and stretch routine for thighs, glutes and calves take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.