Want to get a toned, toned gluteus? You’re in luck! This article will teach you the best yoga poses to tighten and strengthen your glutes. Start sculpting your booty today with these easy-to-follow poses!
Quick facts: Best Yoga Poses For Glutes
- ✅ Plank pose activates glute muscles better than bridge pose – American Council on Exercise (ACE)
- ✅ Mountain pose has been shown to help improve glute strength – Harvard Health Publishing
- ✅ Half Pigeon pose helps in stretching and toning the glutes – Healthline
- ✅ Chair pose is one of the best poses for toning the glutes – Verywell Fit
- ✅ Warrior I pose strengthens the gluteal muscles – Yoga Journal
Yoga is a great way to tone and strengthen the glutes! It offers a comprehensive, total-body workout that can help improve strength, balance, and flexibility. Additionally, yoga poses can be tailored for all levels of skill and experience. Whether you’re a beginner or an advanced practitioner, there are poses to help you increase muscle tone in the glutes.
This guide will provide an overview of the best yoga poses to tone your glutes.
The recommended yoga poses are designed to help strengthen and tone the area around the glutes while promoting mobility in the hips and spine. Additionally, these poses require no props or equipment, making them easy to perform at home or in a gym setting. In order to get the most out of these poses, it’s important to practice with proper alignment and form as well as mindfulness throughout each pose.
Standing poses are great for targeting and toning your glutes. They help to strengthen your legs and firm up your entire lower body. Additionally, standing poses are beneficial for improving balance and posture.
Let’s explore the best standing poses to help you get your glutes toned:
Warrior I, or Virabhadrasana I, is an energizing standing posture that helps to tone and strengthen your glutes. It is an intermediate-level pose because it requires balance and strength in order to maintain the correct form.
To begin, stand with your feet about three to four feet apart and turn them outward so your heels line up with the outer edges of your mat. Lift your arms out at shoulder height as you draw energy from the earth into your body. Engage your core muscles and shift into a forward bend until you have reached a 90 degree angle with both legs while keeping the front knee bent. Then lift yourself back up while maintaining proper alignment in both hips and turning the torso sideways so that one hip is facing forward and one hip is facing backward. Keep lifting through the chest as you look up towards the right hand fingertips (or ahead if this causes any neck discomfort).
To deepen this posture, press down into both feet equally as extend up out of Warrior I Pose with ease and grace. Lastly, come out of this pose by releasing hands back down alongside the body before standing tall in Mountain Pose (Tadasana).
Warrior II (Virabhadrasana II) is a standing yoga pose that is used to tone and strengthen your glutes. It works your legs, glutes, core and shoulders while it increases balance and stability.
To come into this pose, stand with the feet together or slightly apart. Step your right foot back so that the legs form a triangle shape with the heel of the right foot in line with the arch of the left foot. Focus your gaze toward the right hand while raising both arms up to shoulder height width apart. Engage your core as you shift all of your weight into the right leg while keeping both feet firmly rooted on the ground. Find stability in Warrior II before allowing yourself to sink further into this pose by extending both arms out even further or twisting at the waist for additional intensity.
Hold for 5-10 breaths before releasing and repeating on opposite side.
Triangle pose (also known as Trikonasana) is a standing pose used in yoga that tones your glutes. This pose requires you to stand with your feet together and then spread your legs wide apart. Next, you reach forward with your right hand, twisting your torso to the side and extending your left arm up towards the sky. You should be reaching for your left foot with your right hand while keeping your head in a neutral position between both arms.
In order to deepen the stretch, press into both feet evenly and straighten both legs fully. Triangle pose can be a great workout for toning not only the glutes but also the abdominals, hips, hamstrings and obliques. Hold this pose for up to one minute on each side, depending on comfort level.
Half Moon Pose
Half Moon Pose, or Ardha Chandrasana in Sanskrit, is a standing pose that helps to tone and strengthen the glutes. It also helps to promote flexibility in the hips and spine, as well as balance.
To come into the pose, begin standing with your feet hip-width apart. Step your left foot back about four feet and angle it out 45 degrees to the left side of the body. Extend your arms out parallel to each other, palms facing down and inhale as you lift your chest up towards the sky. Exhale as you arch your back slightly, keeping shoulders relaxed and looking forward at a fixed point ahead of you. Engage your core as you reach both arms up towards the ceiling before finally reaching down with your right hand coming down onto either a block or the floor for balance on your right side. Hold for five breaths before switching sides.
Seated yoga poses can be great for toning your glutes. These poses can be done in a seated or reclined position, making them accessible for most people. They can also be beneficial for people of all levels, from beginners to advanced yogis.
Let’s take a look at some of the best seated yoga poses to tone your glutes:
Chair Pose, also known as Utkatasana, is a basic standing yoga posture. It is ideal for toning the glutes and strengthening the core. It involves sitting into an invisible chair with your feet hip-width apart and your arms reaching up to the sky.
As you move deeper into the pose, press down through your feet while engaging your quads and glutes to help lift your torso from your hips. While in this pose, focus on maintaining a flat back and strong core by engaging both of these muscles simultaneously. Be careful not to lock or hyper-extend the knees – instead keep a very slight bend in them as you press down through all four corners of the feet.
By doing this pose regularly, it will not only help tone up but improve strength and balance throughout the body.
Fire Log Pose
Fire Log Pose (Agnistambhasana) is a hip-opening yoga pose that tones your glutes and opens the hips.
To get into Fire Log Pose, start in a seated position with both legs extended out in front of you. Bend your right knee and bring it to the outside of your left leg at shin level, tucking the right foot to the inside of the left thigh. Be sure not to strain your right knee by pushing it too far on top of the left one. Gently press both knees down until they’re even with each other and sit up tall through your spine, using pillows or blocks for support as needed. Rest for five to eight breaths before repeating on the other side.
Fire Log Pose can be done as part of a glute-toning sequence with poses like:
- Pigeon Pose
- Chair Twist
- Downward Dog Split
- Side Plank variations.
Cow Face Pose
The Cow Face Pose is an advanced-level yoga pose that helps to tone and strengthen your glutes. This pose can be done sitting, standing or in a reclined position.
To get into the correct posture, begin by sitting on the floor and crossing your right leg over your left knee with your foot underneath the opposite thigh. Place both hands on the ground in front of you to support yourself, and slowly lean forward until you feel a stretch in your left glute muscle. Hold for up to 30 seconds before switching sides and repeating.
Cow Face Pose is an effective way to stretch and strengthen your lower body, helping to improve posture and balance as well as reduce pain in the hips, glutes, and lower back.
Bridge Pose (Setu Bandha Sarvangasana) is a beautiful exercise to tone your glutes and strengthen your core. This pose is a heart opener designed to stretches the chest, neck, and spine, while activating the legs and arms.
When performed correctly, Bridge Pose helps to stretch the chest, neck, spine, hips, and thighs. It also strengthens the back to help keep you from rounding forward in your seated postures. Additionally, Bridge Pose activates the gluteal muscles to help lift the body off of the ground.
To achieve this pose start on your back with your feet hip width apart and your hands beside your hips. Press down through your heels as you engage the backs of legs and lift your tailbone off of the floor arching through your low back. Make sure that you don’t let any weight rest on your arms or shoulders as you press through them towards the floor for support.
If comfortable move into a variation such as Legs Up Bridge or Wheels Pose by taking hold of each big toe with one hand pressing into thumbs with palms facing away from each other while lifting even more through tailbone elongating spine further creating even more stability in core and building strength in arms!
Supine poses are great for toning the glutes and are also relaxing and calming to do. They involve lying down on the back, which can help loosen tight muscles and open up tight hips. Furthermore, they can also help with balance and flexibility.
Let’s take a look at some of the best supine poses for toning your glutes:
The Boat Pose is a supine yoga posture that is great for toning and strengthening the glutes. To get into the pose, first lie down on your back on your yoga mat with your legs extended in front of you and your arms by your sides. Then, taking a deep breath, draw the belly in and lift the legs up to a 45-degree angle. Begin to extend both the arms forward, either side of the legs, with palms facing inward so they press against each other. Hold this position while engaging all four corners of your feet firmly into the mat, slightly lifting hips off floor and breathing normally for 30 seconds to 1 minute.
When ready to come out of the pose slowly release arms down by sides and lower legs back onto floor; rest for 5 breaths in Savasana (Corpse Pose).
Boat Pose can be an intense exercise but it is also very beneficial for toning glutes and creating strength in core muscles.
The glute bridge is a traditional yoga pose that helps strengthen and tone your glutes while providing a soothing stretch to the lower back and hips.
To do the glute bridge, lie on your back with your legs bent. Place your feet close enough together so you can hold them with both hands to maintain proper alignment in the pose. Extend your arms alongside your body with palms facing down. Press through the heels of both feet until you have lifted your hips off the mat and have created a straight line from shoulders to knees. You may need to adjust slightly for support in the back or the neck area.
Hold this pose for up to 15 seconds, lower back down, then repeat up to 10 times for engaging reps with each movement. The Glute Bridge is an excellent way to target and tone those stubborn glutes!
Reclined Big Toe Pose
Reclined Big Toe Pose (Supta Padangusthasana) is a yoga pose that focuses on lengthening the hamstrings and toning the glutes. It is a great pose for those new to yoga and beginners, as it does not require too much strength or flexibility to do the pose correctly.
To begin the pose, lie on your back with your legs straightened out in front of you. Take hold of your big toes with two fingers and slowly try to draw each leg towards your chest. If you are able to keep your legs straight, bring them as close as you can towards your chest. Hold for about 30 seconds and feel the stretch in both your hamstrings and glutes.
For an extra intensity in this pose, use a belt or strap around your feet to pull them closer towards you. This will increase the stretch even more and help tone up those glutes!
Half Pigeon Pose
Half Pigeon Pose (Eka Pada Rajakapotasana) is a supine posture that incorporates hip opening, stretching, and toning of the glutes. This pose works to elongate the inner thigh and hip muscles while simultaneously strengthening and stabilizing your core and lower back.
Begin seated with your legs extended in front of you. Cross your right ankle over the left thigh, bringing your right knee out to the side. Bend forward at the hips until you have a comfortable stretch in your hips, with arms stretched out in front of you or resting by your sides if more comfortable. You can also place a pillow between your thighs for extra support if needed. Make sure to switch sides and hold each side for equal lengths of time to get an even stretch on both sides.
In conclusion, incorporating yoga poses into your routine can help you tone, strengthen, and shape your glutes. There is a variety of poses that target the glute muscles such as Warrior I and Reverse Warrior. However, it’s important to be mindful of the intensity of movements and tailor them to your current level of fitness.
As with any exercise form, always remember to start slow and gradually increase the level of intensity as you gain strength and mobility in order to prevent any injuries. With dedication and consistency, yoga can be a great way to tone your glutes in an effective yet safe manner.
FAQs about: Best Yoga Poses For Glutes
Q: What are some of the best yoga poses for glutes?
A: The best yoga poses for glutes include Bridge Pose, Chair Pose, Warrior I, Warrior II, and Triangle Pose.
Q: How often should I practice these poses?
A: Ideally, you should practice these poses two to three times per week in order to get the most benefit from them.
Q: What other benefits can I expect from doing these poses?
A: In addition to toning and strengthening your glutes, these poses can also help improve your flexibility, balance, and coordination.