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Yoga for glutes: a 25-minute class for the big and side glutes

This class puts together the yoga poses that worked the buttock muscles hardest in lab studies: one-leg hinges such as warrior III and half moon, single-leg bridges and side planks, with locust for the back of the body, chair pose and lunges for the thighs, and a few minutes of stretching. It builds strength and control. It won't reshape your bum or add much size on its own: for that, add weights you can keep increasing.

25 minBeginner16 movesA step · A wallBack · Abs · Glutes · Quads · Adductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (4 minutes)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoStanding. In for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoReach your heel back rather than up; hips levelEasier: Bird dog, one limb at a timeHarder: Bear crawl

Bridges and locust (5 minutes)

  1. Glute bridge10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apart; press through your heels; ribs down at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Single-leg glute bridge8 to 10 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom, hips level, lower slowly. Stay on two legs if one is too hardEasier: Glute bridgeHarder: Barbell hip thrust
  3. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs a little, neck long, eyes down. Lower if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Thighs and glutes (4 minutes)

  1. Chair pose (Utkatasana)3 holds of 20 to 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool, knees over your anklesHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel lifted, front knee over your ankle; squeeze the buttock of your back legEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  3. Goddess pose (Utkata Konasana)12 slow pulses
    Beginner · Quads, Adductors, Glutes · 3D demoKnees over your toes; stay shallow with knee or groin painHarder: Deep squat hold

One leg (5 minutes)

  1. Warrior III (Virabhadrasana III)3 to 5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall at hip height to start; hips level, lifted leg low rather than arching your backEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Half moon pose (Ardha Chandrasana)3 to 5 breaths each side
    Advanced · Hip abductors, Glutes, Hamstrings · 3D demoBottom hand on a block or a step, your back near a wall if you wobbleEasier: Triangle pose (Utthita Trikonasana)Harder: Sugarcane pose (Ardha Chandra Chapasana)
  3. Standing wall-press hip abduction3 to 5 holds of 5 to 15 s each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSide-on to a wall, press your outer knee into it; keep the standing hip level, not sagging outEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Side (2 minutes)

  1. Side plank2 holds of 15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down for a lighter version; hips liftedEasier: Knee side plankHarder: Side plank with leg lift

Stretch and rest (5 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under to feel the front of the hipEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed knee. Skip it with pain on the outside of your hipHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion if your back prefers

Tips

  • Two or three times a week, on days that aren't back to back. Work each hold until your muscles need a short rest: that's the NHS test for strength work.
  • Make it harder over the weeks: single-leg bridges instead of two, longer holds, slower lowering, a band above your knees in bridges and chair pose, and lifting the top leg in side plank. For bigger glutes, add squats, lunges, step-ups or hip thrusts with weights.
  • Pain on the outside of your hip? Leave out the figure four stretch and don't lie on the sore side; our yoga for hip pain class spares it.
  • Pregnant? In later pregnancy, prop yourself up for bridges or swap them for all-fours work, and skip one-leg poses if you have pelvic girdle pain.
  • No routine reshapes one part of your body. What changes is strength, balance and how your hips feel.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for glutes: a 25-minute class for the big and side glutes take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.