A strong butt is a healthy butt. It’s as simple as that. Strong glutes help you improve your athletic performance, balance, and posture, and decrease your risk of injury. Plus they make your jeans fit better—a win-win-win!
While there are dozens of reasons to love yoga (increased flexibility, lower stress, and a greater appreciation for yourself, to name three), booty-building is definitely not one of them. Though you won’t turn your backside into a bubble butt by doing downward dog, there are some yoga poses that will target and strengthen the muscles in your butt, helping you achieve the toned, lifted look you’re after.
Check out these 7 yoga poses for butt to do at home, no equipment is required. These moves target the major muscles in your glutes, so you should feel a burning sensation in your muscles after doing one of these routines—in a good way!
Let’s get started!
What are the Best Yoga Poses For Butt?
1. Bridge Pose
Let’s start with Bridge Pose, also known as Setu Bandha Sarvangasana. This pose targets the glutes, hamstrings, and lower back, making it a great exercise for a firmer, stronger, and more toned butt.
To perform this pose, begin by lying on your back with your knees bent and your feet flat on the ground. Place your arms by your sides with your palms facing down. Take a deep breath in, then exhale and lift your hips off the ground, pressing into your feet and engaging your glutes. Keep your shoulders and feet grounded, and avoid squeezing your buttocks together. Hold the pose for several breaths, then exhale and release back down to the ground.
If you want to increase the challenge, you can try lifting one leg off the ground and extending it towards the ceiling, holding the pose for several breaths before switching sides.
Bridge Pose not only strengthens the glutes, but also helps to improve posture, relieve back pain, and reduce stress and anxiety. It is a gentle and accessible pose that can be practiced by people of all fitness levels. Try incorporating this pose into your yoga practice a few times a week for a firmer and more toned butt.
2. Bound Angle Pose (Baddha Konasana)
Bound Angle Pose, also known as Baddha Konasana, is another great yoga pose for toning and strengthening the butt muscles. It targets the inner thighs, groin, and hips, making it an excellent exercise for building a firmer and more toned butt.
To perform this pose, begin by sitting on the ground with your legs extended in front of you. Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides. Hold your ankles or feet with your hands, and draw your heels towards your groin. Sit up tall, lengthening your spine and keeping your shoulders relaxed.
Take a deep breath in, then exhale and gently lower your knees towards the ground, using your elbows to press them down. Keep your feet close to your body and avoid rounding your back. Hold the pose for several breaths, then release and straighten your legs.
Bound Angle Pose not only strengthens the glutes, but also improves flexibility, stimulates the digestive and reproductive systems, and reduces stress and fatigue. It can be practiced by people of all fitness levels, and is particularly beneficial for runners and athletes who want to improve their lower body strength and flexibility.
3. The Chair Pose
Chair Pose, also known as Utkatasana, is a yoga pose that targets the glutes, quads, and hamstrings, making it a great exercise for toning and strengthening the butt muscles.
To perform this pose, begin by standing with your feet hip-width apart and your arms by your sides. Inhale and raise your arms overhead, keeping them shoulder-width apart and palms facing each other. Exhale and bend your knees, as if you were sitting back in a chair. Keep your thighs parallel to the ground and your knees over your ankles. Engage your glutes and hold the pose for several breaths.
To increase the challenge, you can try lifting your heels off the ground and balancing on the balls of your feet, or adding a twist by placing one elbow on the opposite knee.
4. Tree Pose
Tree Pose, also known as Vrikshasana, is a yoga pose that not only strengthens the glutes but also improves balance and stability, making it a great exercise for building a firm and strong butt.
To perform this pose, begin by standing straight with your feet together and your arms by your side. Shift your weight onto your left foot and lift your right foot off the ground, placing the sole of your right foot against your left inner thigh. Make sure to press your foot firmly into your thigh, and avoid placing it on your knee joint.
Once you have found your balance, bring your hands together in front of your chest in a prayer position. Keep your gaze fixed on a point in front of you, and breathe deeply.
Hold the pose for several breaths, then release and switch sides.
5. Side-Lying Clam
The Side-Lying Clam is a simple yet effective yoga pose that targets the gluteus medius, a smaller muscle located on the side of the hip. Strengthening this muscle can help improve the shape and definition of the buttocks.
To perform this pose, lie on your side with your legs bent at a 90-degree angle, and your head supported by your arm. Keep your feet together, and lift your top knee as high as you can while keeping your feet in contact with each other. Pause at the top of the movement, then lower your knee back down. Repeat for several reps, then switch sides. Make sure to keep your hips stacked and your pelvis stable throughout the movement, and avoid rolling forward or backward.
Side-Lying Clam can be done with or without resistance bands and can be modified to increase or decrease the difficulty level.
6. Thread The Needle Pose
Thread the Needle Pose, also known as Parsva Balasana, is a yoga pose that targets the glutes, hips, and lower back. This pose helps to release tension and tightness in the glutes and hips, while also strengthening these muscles.
To perform this pose, start on your hands and knees in a tabletop position. Then, slide your right arm under your left arm, with your right shoulder and ear on the ground. Keep your left arm extended straight out in front of you. Hold the pose for a few deep breaths, then switch sides.
For a deeper stretch, you can try straightening your left arm and reaching it towards the ceiling, or reaching your right hand towards your left foot.
Thread the Needle Pose is a great exercise for improving mobility and flexibility in the glutes and hips, while also toning and strengthening these muscles. It is suitable for people of all fitness levels and can be modified to suit your individual needs.
7. Seated Forward Fold
Seated Forward Fold, also known as Paschimottanasana, is a yoga pose that stretches the hamstrings, lower back, and glutes. It is a great exercise for increasing flexibility in these areas and improving overall posture.
To perform this pose, sit on the floor with your legs extended straight in front of you. Inhale and reach your arms overhead, lengthening your spine. Exhale and fold forward from the hips, keeping your spine long and reaching for your toes. If you can’t reach your toes, hold onto your ankles, shins, or thighs. Hold the pose for several deep breaths.
To increase the intensity of the stretch, you can try bending your knees slightly, or using a strap to reach your feet.
Seated Forward Fold is a great exercise for anyone looking to improve flexibility in the hamstrings and lower back, while also toning and strengthening the glutes. It is suitable for people of all fitness levels and can be modified to suit your individual needs.
The bottom line
You may not have time for a full yoga session, but you can still sneak in this quick butt-toning practice to activate all of your lower-body muscles, especially your glutes. Even five minutes of this routine is enough to get the blood flowing and strengthen the muscles in your butt, without all of the squatting.
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