yoga for glute strength

Strong glutes provide pelvic stabilization as well as support the lower back, hips, and knees, and release the hip flexors. Luckily, there are several poses of yoga for glutes to help you build a safe and healthy strong butt.

The gluteal muscles often called the glutes, are a group of three muscles that line the gluteal region commonly known as the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.

Strong glutes work hard for proper pelvic alignment, propulsion during walking and running, and even standing on one leg. The glutes provide fundamental strength to the lower body (the butt or butt), the gluteals help support the lower back during lifting, and help prevent knee injuries.

The gluteus, in fact, is among the strongest muscles in the body, working alongside its smaller peers to stabilize the pelvis and participate in hip rotation. It plays a major role not only in the abduction and lateral rotation of the hips but also in hip extension, which draws the leg backward.

Ultimately, stronger gluteal muscles contribute to better balance, posture, and pelvic stability. In combination with a stronger core, the increased pelvic stability provided by the glutes can help reduce the risk of sports-related lower body injuries, such as hamstring strains, “runner’s knee,” and shin sprains.

There are lots of different yoga asanas that can strengthen the glutes, including (but certainly not limited to) squats, lunges, bridges, and leg lifts.

What Causes Tight Glutes?

Common causes of tight glutes include:

  • sitting for long periods of time
  • delayed muscle soreness after exercise
  • poor posture
  • poor form while exercising
  • muscle strain from striding, jumping or running
  • not warming up before a workout
  • not stretching after the workout

5 stretches of yoga for the glutes and hips

Here are 5 basic yoga stretches that boost your confidence on and off the mat and may feel less tightness in your glutes, strengthen and tone your butt and legs, as well as relieve tension, and pain in your lower back.

Downward-Facing Dog

This traditional yoga pose stretches many muscles, including your upper body muscles, hamstrings, calves, and glutes as well as the surrounding muscles.

To do this pose stretch:

For this asana, first of all, sit on the yoga mat on your hands and feet, so that your back becomes like a table. Both your hands and knees will be on the ground and the toes of the feet will be on the back. Now while exhaling, slowly lift the waist upwards, during this your legs and arms will also become straight. Now your body will have come in the shape of an inverted V. During this asana, the distance of the hands from the shoulders and the distance of the feet from the waist has to be kept equal. Hands and toes will be open in front. The neck will be straight down and your eyes should be on your navel. According to your ability, you stay in this position for some time and then while exhaling, bring the knees of the feet down.

Pigeon Pose

This is a basic yoga move that helps relieve tightness in your glutes, hips, and back. . Practicing this pose can can increase your flexibility and range of motion.

To do this pose stretch:

  • Sit in the posture of Vajrasana.
  • Place both your hands on the ground near the waist, keeping in mind that during this your palms should be touching the ground.
  • With the help of the palms, straighten your right leg backwards, point your toes.
  • Hold for 5-10 breaths.
  • After this, you now come to your starting position and switch legs and repeat.

Half Spinal Seated Twist

The Half Spinal Twist Pose can help loosen your glutes and release tension around your sciatic nerve.

To do this pose stretch:

  • Sit on the yoga mat in Dandasana yoga posture.
  • Now bend the left leg and take it above the knee of the right leg and place it on the ground.
  • After that, hold the toe of the left foot with the right hand.
  • Now while inhaling, bend your neck slightly to the left, do not force it as much as possible from you.
  • Meanwhile, keep your left hand on the ground.
  • Stay for a while and then slowly come out of this posture.  
  • Switch legs and repeat.

Lord of the Dance Pose

This pose or Natarajasana designed to strengthen the muscles in your glutes — gluteus maximus, gluteus medius, and gluteus minimus — as well as the quadriceps (front thigh muscles).

To do this pose stretch:

  • First of all, stand in Tadasana.
  • Press the weight of the whole body into the four corners of your right standing leg.
  • Lift your left leg backwards such that the heel is towards the left buttock and your knees are bent.
  • Then push the ball of the right thigh bone into the hip joint and pull the kneecap up so that your standing leg is strong and straight.
  • Keep your torso straight. Grab the left foot outside with the left hand.
  • Do not constrict your lower back. So make sure that your pubis is raised towards your navel.
  • And as you do this, press your tailbone to the floor.
  • Begin lifting your left leg off the floor and back away from your torso. Extend the left thigh behind you and parallel to the floor. Your right arm should be extended forward such that it is parallel to the floor.
  • Stay in this pose for about 15 to 30 seconds. Release and repeat on the other side.

Cradle Pose

This stretching can help release the tension on muscles that are working to balance and stabilize the body—as well as the small muscles that stabilize and control your hips.

  • Begin sitting with Dandasana or Staff Pose. Press your hands to the floor to lengthen your spine.
  • Bend your right leg and draw your knee to the side and bring it into the crux of the left elbow.
  • Turn your right leg in and Wrap your right arm around the outside of your right knee.
  • Keep your ankle square and Press the thigh bone of your left foot into the floor.
  • Cradling your leg and rocking it side to side.
  • Take 8-10 breaths then switch legs.


Yoga for glute stretches can relieve tightness and tension in your glutes as well as stretch many muscles, including your upper body muscles, hamstrings, calves, glutes, and surrounding muscles.

Additionally, glute stretches can:

  • enhance your flexibility
  • improve your range of motion
  • reduce your risk of injury
  • improve your overall mobility


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional