5 Strengthening Exercises You Can Do with a Yoga Block

Yoga blocks are one of the most versatile tools for fitness and mobility. Originally designed to support alignment in yoga, these props can also be used to strengthen muscles, improve balance, and enhance flexibility. With just a couple of blocks, you can elevate your workout, whether you are a beginner or a more experienced practitioner. 

By incorporating them into your exercises, you can target multiple muscle groups safely, maintain proper posture, and reduce the risk of strain. This guide will show you five effective exercises you can start doing today with a yoga block.

5 Effective Exercises to Do with a Yoga Block

1. Block Squats

Muscles targeted: Quadriceps, hamstrings, glutes, inner thighs

How to do it:

1. Stand with feet hip-width apart and place a yoga block between your thighs.
   
2. Squeeze the block gently to engage your inner thighs.
   
3. Lower into a squat, keeping your knees aligned with toes and back straight.
   
4. Hold for two breaths, then rise back up.
   
5. Repeat 10–12 times.
   

Tip: The block helps maintain proper knee alignment and activates inner thigh muscles often neglected in standard squats.

2. Elevated Push-Ups

Muscles targeted: Chest, shoulders, triceps, core

How to do it:

1. Place your hands shoulder-width apart on a yoga block.
   
2. Step back into a plank, keeping your body straight from head to heels.
   
3. Lower your chest toward the block while keeping your core engaged.
   
4. Push back up to the starting position.
   
5. Repeat 8–10 times.
   

Tip: Adjust the block height to make the push-up easier or more challenging.

3. Plank Knee Tucks

Muscles targeted: Core, shoulders, hip flexors

How to do it:

1. Begin in a high plank with hands on the yoga block.
   
2. Lift one knee toward your chest while keeping hips level.
   
3. Extend the leg back to plank position and switch sides.
   
4. Repeat 10–12 times per leg.
   

Tip: The block provides stability, preventing sagging hips and improving core engagement.

4. Side Leg Lifts with Block

Muscles targeted: Outer thighs, hips, glutes

How to do it:

1. Lie on your side with a yoga block between your ankles.
   
2. Rest your upper body on your forearm for support.
   
3. Lift the top leg as high as comfortably possible without tilting your hips.
   
4. Lower slowly and repeat 10–12 times per side.
   

Tip: Squeezing the block engages the inner thighs, adding resistance to strengthen both outer and inner thigh muscles.

5. Bridge Pose with Block

Muscles targeted: Glutes, hamstrings, lower back

How to do it:

1. Lie on your back with knees bent and feet hip-width apart.
   
2. Place a yoga block between your thighs and squeeze lightly.
   
3. Press your feet into the floor and lift your hips into a bridge.
   
4. Hold for several breaths before lowering slowly.
   
5. Repeat 8–10 times.
   

Tip: Using a block in bridge pose stabilises the pelvis and activates inner thigh muscles, making the exercise more effective.

Why Are Yoga Blocks So Effective?

Yoga blocks are more than just props—they are tools that allow you to move safely and efficiently. Foam blocks are lightweight and gentle on joints, ideal for stretching and balance. Cork blocks provide firmer support for weight-bearing exercises, while wooden blocks offer maximum stability. By providing resistance and alignment, yoga blocks help you engage muscles you might otherwise underuse.

They also allow for gradual progression. Beginners can start with foam blocks to reduce strain, while more experienced users can challenge themselves with firmer or higher blocks.

How Do Yoga Blocks Improve Flexibility and Joint Health?

Flexibility is about more than bending—it’s about maintaining healthy joints. Yoga blocks allow you to access stretches safely, ensuring proper alignment and reducing strain. For example, in a forward fold, placing a block under your hands supports the lower back while still stretching hamstrings.

In addition, yoga blocks support spinal alignment during backbends or bridge exercises, allowing your joints to move naturally while strengthening the surrounding muscles. They are particularly useful for anyone with tight hips, hamstrings, or shoulders, helping to safely expand your range of motion.

How Can Yoga Blocks Be Used for Balance and Coordination?

Blocks can act as stabilisers for balance exercises. For instance, during single-leg balance or reach exercises, the block provides a reference point for alignment. This not only strengthens the legs and core but also improves proprioception, the body’s sense of position in space.

Balance exercises with blocks are ideal for older adults, anyone recovering from minor injuries, or those looking to improve functional strength.

Are Yoga Blocks Suitable for Beginners?

Yes. Beginners benefit from blocks because they provide support, reduce strain, and build confidence in poses. Placing a block under hands, feet, or the seat allows you to access poses safely, even if flexibility is limited. Foam blocks are particularly beginner-friendly, while firmer cork or wooden blocks offer more resistance as strength and confidence improve.

Choosing the Right Yoga Block

• Foam blocks: Soft, lightweight, good for stretching and beginners.
  
• Cork blocks: Firmer, excellent for weight-bearing exercises and stability.
  
• Wooden blocks: Solid, maximum support, ideal for strength exercises.
  

Standard blocks are around 9×6×4 inches, but taller or wider blocks can be used for extra support or specific exercises. Testing different types is the best way to find what works for your body and practice.

Tips for Safe Practice

1. Warm up before using blocks in exercises.
   
2. Use a yoga mat underneath to prevent slipping.
   
3. Start with lighter resistance and increase gradually.
   
4. Focus on proper form rather than repetitions.
   
5. Listen to your body to avoid strain.
   

At Medpoint, our team of physio and mobility experts often recommends yoga blocks to customers in Ireland to strengthen safely while maintaining proper alignment.

Black Foam Yoga Blocks available at Medpoint.

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Conclusion

By integrating yoga blocks into your routine, you can strengthen muscles, improve alignment, and enhance flexibility safely and effectively. From squats to bridge poses, side leg lifts, and plank variations, blocks allow you to access exercises in ways that challenge your body and protect your joints. For customers in Ireland seeking expert guidance and quality physio equipment, Medpoint is the go-to physio store for yoga blocks, mats, and mobility essentials.

More on yoga equipment for physiotherapy and rehab.

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