Thighs and Buttocks

Yoga Exercise to Tone Thighs and Buttocks

Workout for Thighs

How to Tone Thighs and Butt

One of the best yoga exercises for strengthening your legs is Frog Pose for Toned Legs, but not far behind is another superb and simple exercise for firming and toning your thighs and buttocks, and today I would like to detail this excellent exercise for you.  It is simply called Yoga Deep Knee Bends or Deep Squats Yoga Exercise, and for those familiar with my free yoga videos, you will have already encountered it in the popular Rapid Weight Loss Yoga Exercises Set.

As kids there was a famous exercise that we all used to have fun doing, which was called “Uttack Battack”, which is essentially standing up and squatting back down repeatedly, and Deep Knee Bends is pretty much this same exercise with a small variation for the arms.  For those of you familiar with Indian Bollywood Actresses, Shilpa Shetty, who is known for having a slim, fit and firm body, confessed that this very exercise was instrumental in helping her shape and tone her thighs and buttocks early in her career as well.  So for those of you looking to get your legs and butt toned and shapely, it’s time to revisit this favorite exercise from the days past.

Thighs and Buttocks

Of course, there are more important benefits to having your lower body strong and fit, than just sexy looks, and a workout including Deep Knee Bends is sure to help you enjoy those many benefits as well.  These I have detailed below in the practice section for this exercise.  In addition, you will find cautions, modifications and illustration of this exercise in that section as well.  Deep Squats Yoga Exercise will be part of the following 2 free online e-books here on Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises, where you will find a huge collection of other yoga poses and exercises, fully illustrated and detailed.

Please also follow the guidelines on how to practice yoga, which I have detailed in the following 2 articles, Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.


Yoga Exercise to Firm and Tone Thighs and Buttocks


Illustration #1 Deep Knee Bends Starting Position

yoga exercise tone thighs and buttocks illustration


Illustration #2 Deep Knee Bends Ending Position

yoga work tone thighs and buttocks picture


Illustration #3 Deep Knee Bends Ending Position – Side View


Deep Squats Yoga Exercise for Toned Thighs and Buttocks:

a. Instructions for Deep Squats Yoga Exercise: 

  • Stand with your feet shoulder width apart.
  • Extend both arms straight out in front of you, with fingers extended and palms facing down.  Illustration #1.
  • Find a point in front of you to concentrate on, this will help you with your balance and focus.
  • Inhale through the nose as you squat down slowly.  You should try to squat down to where you are making a ninety degree angle at your knees as I have shown above in Illustrations 2 and 3.
  • Exhale as you slowly stand back up.
  • Continue at a smooth, steady pace for the duration of the workout.

b. Duration for Deep Squats Yoga Exercise: 1-5 mins

c. Benefits of Deep Squats Yoga Exercise:  

  • Excellent for firming and toning your thighs and buttocks.
  • Increases energy and builds vitality.
  • Helps burn fat and calories to promote healthy weight loss.
  • Works on your fitness level by increasing your heart rate and circulation.
  • Increases virility and improves sexual fitness.
  • Strengthens your shoulders.

d. Practice Tips for Deep Squats Yoga Exercise :

  • If you have bad knees you need to careful with this exercise.  Only go as far down as you are comfortable.
  • If you feel your thighs burning too much, stop and take a short break.  Then begin again once you have recovered.
  • If your shoulder tiers, but your legs feel strong, you can lower your hands and continue with the squats.

Another great exercise that I would like to mention for shaping and toning your thighs and butt is Yoga Chair Pose and you will find details for that exercise in the following article: Yoga Chair Pose for Sexual Health.

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41 replies
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  1. Hugo cellulite treatment
    Hugo cellulite treatment says:

    These yoga exercises I see very well to reduce cellulite, among other benefits. I will recommend this site to my contacts. Thanks for the article

  2. Michael Pearson
    Michael Pearson says:

    Squats are the granddaddy of all exercises. Squats with weights work the entire body. Non-weight squats offer the same benefits excluding the muscle building aspect. Deep squats should be done by all individuals as they work your entire body (compound exercise).

  3. Roger Hughes
    Roger Hughes says:

    Along with lifting weights I’ve been doing Yoga now for the past 3 months and it has really helped with my aches and pains. Before doing Yoga exercises I constantly had lower back pains and other minor aches here and there. I no longer have those aches and my lower back is feeling much better. So my recommendation for anyone that is going to start an exercise program as part of their new year resolution, they should definitely consider Yoga as part of their exercise routine.


  4. Micah the Columbus Personal Trainer
    Micah the Columbus Personal Trainer says:

    This exercise including other yoga exercises not just work on your glutes and legs but will improve all other aspects of fitness and your life. Another great variation of this is do a the Yoga Chair Pose once you are in this squat position which will improve your overall posture and height.

    Thanks for the great post!

  5. priya
    priya says:

    please help
    after cuming 2 London i feel soo depressed… and at nights i badly crave 4 sweets… im low half the time… i lost 25kgs in dubai and after cuming 2 uk im gaining it back… pls help me… … my lower body has become soo fat… my back fat, stomach everything has come out… i really cannot afford going to the gym…as im a student and hve limited budget… i feel soo depressed… i do kapalbhati and cobra asana and lunges and some squats at home… i do yoga or some exercies in the afternoon and evening… i dun hve a fixed timing… i eat in every 2hrs..and dun eat alot..i do hve cravings but i control.. im not reducing fat at all… i need fast results..i get very impatient..whenever i go shopping and c my sis buying clothes of smaller size i get very unhappy… i dunno y im soo chubby.. my hips r veryy huge… i love yoga…and i want 2 reduce and come into shape by doing this.. i really dun hve the money to access a gym… please help me… i need to burn all that fat… pls help

  6. bob dudley
    bob dudley says:

    I need to find a good yoga web site for men to maintain sexual health. A series of excercises to use throughout the week.Thank you

  7. Laura - Personal Trainer
    Laura - Personal Trainer says:

    Don’t forget that a good leg workout releases more testosterone due to the size of the muscle groups involved.
    End result: more muscle, less fat.

    I’ve been trying to teach people about the benefits of deep squats for years.

    The whole nonsense about squats damaging knees is just bunk. In fact, my legs are far stronger, and knees much better since incorporating more yoga leg moves into my regimen.

  8. effects of exercise
    effects of exercise says:

    very informative! i have been doing exercises to tone my thighs and buttocks primarily to get rid of sagging on those areas.. i’m happy to have come across with this one. i could probably add some yoga exercises to my routines…

  9. jak pozbyć się cellulitu
    jak pozbyć się cellulitu says:

    I haveing a cellulite problem, but few days ago i discoverd this article, and i must say, this exercise is helping me and i feel better, energized, thanks.

  10. TACFIT Commando
    TACFIT Commando says:

    Yoga relieves stress and it is a good exercise habit. Their are different kinds of workouts and exercise which help maintain body fitness and wellness.
    Click TACFIT Commando review for some workout tips.

  11. Cellulite Solution
    Cellulite Solution says:

    I am not one who normally does yoga. I am more of a stair climber/treadmill kind of person. But I happened on this post and thought I’d try it. Now I would have thought my quads were in decent shape from all the stair climber work, but this really burned. Not that that is a bad thing necessarily. I’d rather know I was actually doing something. Thanks for the info, I’m gonna see if I can get a basic yoga workout and add that to my routine.


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