Best Glute-Targeting Yoga Poses for a Strong, Toned Booty

Bridge Pose

Bridge pose is a beginner-friendly backbend that specifically targets the glutes. To come into bridge pose:

• Lie on your back with your knees bent and your feet hip-width apart on the floor.
• Press your feet into the floor and squeeze your glutes to lift your hips up into the air. Clasp your hands underneath your back or press your arms down by your sides.
• Hold this pose for 30 seconds to 1 minute, breathing deeply.
• Slowly lower back down to the starting position.

Be sure to squeeze your glutes as you lift your hips and hold them contracted throughout the pose. Bridge pose strengthens the glutes, prevents lower back pain, and stretches the front of the hips.

Modifications

For a more restorative variation, place a block underneath your sacrum. Those with wrist injuries can keep arms extended by your sides.

Downward Facing Dog

Downward facing dog is one of the most ubiquitous yoga poses for good reason it stretches the entire backside from heels to glutes. To come into downward facing dog:

• Start on your hands and knees with wrists under shoulders and knees under hips.
• Curl your toes under, straighten your legs, and lift your knees away from the floor.
• Press firmly through your palms, engage your glutes and straighten your legs to lift your hips toward the ceiling.
• Pedal out your heels to stretch the back of your legs. Hold for 30 seconds.

Be sure to tilt your tailbone up toward the ceiling to activate your glutes. Downward facing dog not only sculpts the glutes, but also deeply stretches the hamstrings.

Modifications

If your hamstrings are tight, bend your knees slightly to allow the back to flatten. Those with wrist pain can place forearms on the floor or blocks.

Warrior II

Warrior II pose strengthens the entire lower body, including the glutes and thighs. To come into warrior II:

• From mountain pose, step one leg back about 3-4 feet and turn that foot out to 90 degrees, heel aligned with the arch of front foot.
• Bend front knee to roughly 90 degrees, making sure knee tracks over ankle. Straighten back leg and press back heel into the floor..
• Lift your torso and reach arms straight out to sides, gazing over front fingers
.
• Engage front quad, press back leg heel, and squeeze glutes. Hold for 30 seconds.

Proper alignment is crucial in warrior II to prevent injury. Ensure front knee tracks over ankle, spine remains long, back heel presses down, and glutes and core actively engage.

Modifications

If balance is a challenge, shorten stance or place back toes on a block. For knee issues, bend front knee only to 45-60 degrees.

Low Lunge

Low lunge, or runners lunge, targets the glutes and groin in a deep hip stretch. To come into low lunge:

• From downward facing dog, step right foot forward between hands, back knee lowered down.
• Drop left knee to floor and top of back foot rests behind you.
• Press hips forward and engage right glute to feel stretch in left hip flexor. Hold for 30 seconds.
• Repeat on opposite side.

Maintain stability by actively squeezing glutes and engaging core. For optimal stretch, ensure front knee tracks over ankle. Low lunge improves hip mobility and strengthens the glutes.

Modifications

For less intensity, place hands on blocks in front of front foot. To stretch groin more, clasp hands behind back. For knee issues, place padding under back knee.

High Lunge

High lunge takes low lunge a step further by challenging balance and deeper hip flexor stretch. To come into high lunge:

• From low lunge, lift torso upright, reaching arms straight overhead.
• Draw tailbone down and rotate hips up to lift chest. Firmly press back heel down.
• Engage core and squeeze glutes to support the posture. Hold for 30 seconds.

Proper alignment is key for stability and safety in high lunge. Ensure knee tracks over ankle, ribs are lifted, and weight balances centered over hips. High lunge deeply opens hips, working the quadriceps and glutes.

Modifications

For less intensity, keep hands on hips or rest back knee on the floor. Place blocks under hands If balance is tricky. Bend front knee to 90 degrees maximum if knee injury.

Chair Pose

Chair pose activates the glutes while building strength through the lower body. To come into chair pose:

• Stand with feet together, big toes touching.
• Bend knees like sitting in a chair, pressing hips back while lifting arms overhead.
• Shift weight into heels without locking knees. Lean torso slightly forward.
• Press shoulders down and back, engage core. Hold for 30 seconds, taking 2-3 breaths.

Maintain alignment by keeping knee behind ankle, weight in heels, and torso open. Squeeze glutes and keep belly firm. Chair pose tones the glutes and challenges balance.

Modifications

For less intensity, only raise halfway up, not bringing thighs parallel to floor. Hold onto wall or chair if needed. Bend knees slightly with hypertension concerns.

Pigeon Pose

Pigeon pose is a deep hip opener that stretches the glutes and external rotators. To come into pigeon pose:

• From plank position, bring right knee to right wrist, lowering hips to floor.
• Place leg into comfortable position, top of foot facing down.
• Flex left foot and press back hips lightly for stretch through glutes.
• Walk hands forward and fold over front leg. Hold 2 minutes.

Adjust leg angle and distance from pelvis to modulate intensity. Press hips forward and actively squeeze glutes to intensify stretch. Pigeon pose loosens tight hips, prevents injury, and sculpts the glutes.

Modifications

For tight hips, lie on your back with affected leg resting on opposite thigh or bent to chest. Those with knee injuries can place padding under knee.

Boat Pose

Boat pose strengthens the core while targeting the hip flexors and glutes. To come into boat pose:

• Sit on floor with knees bent, feet on floor, leaning back slightly.
• Press palms into floor by hips, engage core, then slowly straighten legs.
• Lean torso back slightly while lifting legs upward, squeezing glutes and thigh.
• Extend arms alongside ears. Hold for 30 seconds, breathing deeply.

Maintain a long spine, engage core, and breathe fully during the pose. The glutes contract powerfully to stabilize and lift up through the hips. Boat pose also strengthens the hamstrings and hip flexors for sculpted thighs.

Modifications

For less intensity, bend knees slightly or lift just legs, keeping upper back on floor. Those with neck injury should keep head on floor or supported with hand.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.