Yoga guide
Yoga can work your glutes hard, if you choose the right poses: in a lab study, half moon and warrior III worked the buttock muscles hardest of the poses tested, and single-leg bridges and side planks work them too. Other favourites, such as warrior II and tree, worked them only lightly in young adults, though one-leg poses do load the side of the hip.
What yoga hasn't been shown to do is grow your glutes: no study has measured that, and muscle grows with load you can keep increasing. Stretching your glutes feels good and helps range, but it doesn't build muscle. This guide covers which poses do what, yoga against weights, stretching against strengthening, how to make poses harder, sore hips and buttocks, and a free 25-minute glute class.
In 31 young adults, half moon worked gluteus maximus, the big buttock muscle, at 63% of its maximum on the lifted leg, and warrior III at 46%; both worked the side glute at about 42%. Tree and warrior II worked them lightly, and chair pose and downward dog asked less of the side glute than half moon, tree or warrior III.
In older adults, only one-leg standing poses such as tree loaded the muscles at the side of the hip, and a hand on the wall didn't reduce the load.
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How hard a muscle works in one session doesn't predict how much it grows: hip thrusts worked the glutes harder than squats, but grew them about the same.
Yoga improved leg strength in older adults across 22 trials, but no study has measured glute size after yoga, and a yoga-based programme didn't change muscle mass. Resistance training with weights grows gluteus maximus.
Stretching experts agree it doesn't add much muscle, and strength training improves range of movement about as much as stretching does. Stretch for comfort; strengthen for stronger glutes.
With pain on the outside of the hip, education and exercise did better than a steroid injection in a trial, and our yoga for hip pain guide leaves out deep crossed-leg stretches such as pigeon and figure four.
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Gluteus maximus, the big muscle at the back, straightens your hip: standing up, climbing stairs, a bridge. Gluteus medius and minimus at the side lift the leg out to the side and keep your pelvis level when you stand on one leg (our Pilates for glutes guide).
Electrodes on the skin measure how hard a muscle works, as a percentage of a maximal effort (maximal voluntary isometric contraction, or MVIC). Other studies measure how much load a pose puts on a joint. Both show which poses work the glutes, not how much the muscles grow. The authors of the main yoga study called 21% to 40% moderate, 41% to 60% high and over 60% very high; treat these as rough bands.
Compare poses within a study, not across them: the studies used different people, holds and methods.
In 31 healthy adults aged 18 to 35, each pose held for 7 seconds, half moon worked gluteus maximus at 63% of maximum on the lifted leg and 62% on the standing leg, and warrior III at 46% and 44%. Gluteus medius worked at about 42% on the lifted leg in both. Bird dog's lifted leg reached 37% for gluteus maximus. Men and people newer to yoga used gluteus medius more.
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In the same study, tree worked gluteus maximus at 13% to 29% and warrior II at about 12% to 13%, with gluteus medius under 20% in both. In 13 experienced practitioners, chair pose and downward dog worked gluteus medius less than half moon, tree and warrior III, and chair pose worked the front of the thigh most. Gluteus maximus worked about the same in chair pose, warrior I, high plank and upward dog in another study. In 22 trained people, gluteus medius worked at 32% to 42% in side-lying and "tiger" poses on all fours, and under 20% in warrior poses and downward dog.
In 20 older adults after 32 weeks of classes, only one-leg standing poses (tree and a one-leg balance) loaded the muscles that lift the leg out to the side, and tree with one hand on a wall loaded them as much as tree without support. Chair, warrior I and II and crescent lunge loaded the thigh. Of 7 standing poses, a side stretch (pyramid) put the most demand on the muscles that straighten the hip. So tree matters for beginners and older adults, even though it's light work in young adults.
In 8 practitioners doing sun salutations, gluteus maximus worked hardest in the lunge (38.5% of maximum), and all the muscles measured worked harder moving between poses than holding them.
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We found no study, in PubMed or Europe PMC, that reports how hard the glutes work in yoga's bridge or locust pose. In 14 men, a yoga-style version of the adductor side bridge worked gluteus maximus and medius harder than the standard version, and a yoga-style back bridge worked the trunk and shoulder-blade muscles harder than a standard bridge, with no glute difference reported. Outside yoga, a review of bodyweight exercises found the single-leg bridge reached 54% of maximum.
Across 16 studies, step-ups, deadlifts, hip thrusts, split squats and lunges worked gluteus maximus at over 60% of maximum. Among bodyweight exercises, a single-leg squat against a wall reached 86%.
Muscle activity measured in one session isn't a proven guide to growth. In 34 untrained young adults, hip thrusts worked the glutes harder than squats, but 9 weeks of either grew them about the same on MRI scans.
We found no study that measured glute size after yoga: a PubMed search for yoga or Pilates with glute size measures found one Pilates study. A 3-month yoga-based programme in 75 middle-aged adults (not fully randomised) improved core strength and hamstring flexibility and lowered body fat, without changing muscle mass.
Resistance training grew gluteus maximus moderately across 11 studies (standardised mean difference 0.71). Over 10 weeks, full squats grew it by 6.7% against 2.2% for half squats in 17 men, and hip thrusts and squats grew it about equally. For a bigger or much stronger bum, add squats, lunges, step-ups or hip thrusts with weights you can keep increasing; our glute growth guide has the details.
In older adults, yoga improved leg strength compared with inactive groups (effect size 0.45) and with active ones (0.49) across 22 trials. In 117 people with knee osteoarthritis, yoga eased knee pain as well as a physiotherapist's strengthening programme over 12 weeks. A 32-week class for older adults improved chair stands, though without a comparison group.
A 2025 consensus of 20 stretching researchers agreed that stretching improves range of movement and eases stiffness, but doesn't contribute much to muscle growth, isn't an all-round way to prevent injury and doesn't improve posture.
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Across 11 trials (452 people), strength training improved range of movement about as much as stretching, though the trials varied a lot.
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If your glutes feel tight, strengthening through a full range, such as lunges and warrior III, helps range as well. Hold glute stretches for 30 to 60 seconds if you enjoy them (our yoga for flexibility and legs guides), but don't expect them to build the muscle.
Our editorial suggestions, from the muscle activity studies and the NHS test for strength work.
Single-leg bridges instead of two-leg bridges, and warrior III and half moon instead of warrior II.
The National Health Service (NHS) says strength work should take your muscles to the point where you need a short rest before repeating, on at least 2 days a week, and lists yoga as one way to do it.
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Come out of poses slowly, and move in and out of lunges: in sun salutations, the muscles worked harder in the transitions than in the holds.
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A resistance band above your knees in bridges and chair pose (our Pilates for glutes guide), and, for growth, squats, lunges, step-ups or hip thrusts with weights.
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Glute bridge: 10 slow lifts; single-leg bridge: 8 to 10 each side; locust: 3 holds of 3 breaths, lowering your chest and legs if your lower back pinches (our yoga for legs class). Staggered-stance bridge: 5 slow repetitions each side once a day, building to 2 sets of 5 to 10 (the move's page). Bird dog: 2 sets of 6 each side with 5-second holds (our mobility routine for cyclists).
Warrior III and half moon: 3 to 5 breaths each side, hands on a wall or a block to start (our yoga for legs class). Tree: 3 to 5 breaths each side, twice, never pressing your foot into the side of your knee (our yoga for legs and yoga for balance classes); standing hand-to-big-toe: 3 breaths each side (our yoga for balance class). Standing wall press: 3 to 5 holds of 5 to 15 seconds each side, twice a day; hip airplane: 2 sets of 5 slow turns each leg (the moves' pages).
3D demoWarrior III (Virabhadrasana III)Advanced · No equipment
3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step
3D demoTree pose (Vrksasana)Beginner · No equipment
3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipment
3D demoStanding wall-press hip abductionBeginner · A wall
3D demoHip airplaneAdvanced · No equipmentSide plank: 2 holds of 15 to 30 seconds each side, knees down for a lighter version (our yoga strength class). Side-lying leg raise: 10 each side (our Pilates glute workout). Side plank with a leg lift, once side plank is steady for 30 seconds: 5 slow lifts each side (our editorial starting point). With outer hip pain, don't lie on the sore side.
Chair pose: 3 holds of 20 to 30 seconds, sitting back as if onto a tall stool; high lunge: 5 breaths each side; goddess: 12 slow pulses (our yoga for legs class). Warrior I: 3 to 5 breaths each side (our editorial starting point).
Reclined figure four and low lunge: 45 seconds each side (our yoga for legs class); pigeon preparation: 60 seconds each side; happy baby: 45 seconds (our yoga for hips class). Never press down on the crossed knee, and leave out figure four and pigeon with pain on the outside of your hip.
Step-ups, split squats, lunges, single-leg Romanian deadlifts and goblet squats with weights grow the glutes; our glute guide and workouts have the doses.
In 204 adults with outer hip tendon pain (gluteal tendinopathy), education about load plus exercise gave more people a good overall result at 8 weeks than a steroid injection or waiting (51 of 66, against 38 of 65 and 20 of 68), and beat the injection at a year. Our yoga for hip pain guide leaves out pigeon, figure four, cow face, eagle, a lying twist with the knee pulled across, and lying on the sore side, and uses standing and lying presses instead.
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For pain around the kneecap (patellofemoral pain), international experts recommend exercise, especially hip and knee strengthening together.
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Buttock pain that spreads down your leg, with or without back pain, usually comes from the back. Our buttock pain and sciatica guides map the causes, and our piriformis syndrome guide explains why that diagnosis is debated.
We found no study of "dead butt syndrome" or "gluteal amnesia": a PubMed search returned 14 records, all on sitting pressure. Breaking up long spells of sitting is still worth doing for other reasons.
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Leave out pigeon, figure four, cow face, eagle, twists with the knee pulled across, and side-lying on the sore side. Use the standing wall press and the lying belt press instead (our yoga for hip pain guide).
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Short stances and shallow bends, and reclined figure four instead of pigeon (our yoga for legs guide).
In later pregnancy, the NHS says not to lie flat on your back for more than a few minutes, so prop yourself up for bridges or swap them for all-fours work. Skip one-leg and wide poses if you have pelvic girdle pain (our yoga for legs guide).
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Figure four, pigeon and standing figure four only with your surgical team's agreement (our yoga for legs guide).
Keep locust and bridges within comfort, lower your chest and legs in locust if your back pinches, and stop for any pain or tingling spreading down a leg.
With glaucoma, skip headstands, shoulder stands and other full inversions, and keep other head-down poses brief or use a supported version. With high blood pressure that isn't controlled, skip headstands, shoulder stands and long head-down holds, with no breath holds. (Our glaucoma and high blood pressure guides.)
Our editorial suggestions: no trial has tested a yoga routine for the glutes.
Start with our 25-minute glute class 2 or 3 times a week (our suggestion). Yoga for legs works the thighs and calves too, the yoga strength class adds a band, and yoga for hip pain spares a sore outer hip. The Pilates and home glute workouts add more load.
A 25-minute yoga class for your glutes: bridges and locust, chair pose and lunges, warrior III and half moon, side work, then a short stretch and rest.
25 minBeginner16 movesA step, A wallA 25-minute yoga routine for your legs: standing holds for the thighs, one-leg poses for the glutes, bridges, calf and shin raises, then hip and hamstring stretches.
25 minBeginner17 movesA step, A wallThirty-five minutes of yoga built for strength: long standing holds, slow lowering from plank, single-leg balances and a band row, with harder options.
35 minIntermediate18 movesA step, A bandA 25-minute Pilates class for your glutes: bridges, the side kick series, face-down kicks and standing work at a wall, with a band to make it harder.
25 minBeginner16 movesA wall, A bandA 25-minute glute workout with bodyweight and a mini band: bridges, clamshells, band walks, kickbacks and lunges.
25 minBeginner9 movesA wall, A bandTwenty-five minutes of hip-friendly yoga: lying and standing hip strength, a mild hip flexor stretch and a supported rest, with no crossed legs or deep bends.
25 minBeginner13 movesA band, A wallA hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.
25 minBeginner10 movesA wallFor glutes that grow, these plans add load week by week.
An 8-week glute workout plan: two glute days and two upper-body days a week, with hip thrusts, squats, hinges and side-hip work, plus a home option.
4 training days50 minIntermediate3 days a weekA free 30-day glute challenge for home or the gym: three 20-minute sessions a week with bridges, split squats, hinges and side-hip work, and rest days.
3 training days20 minBeginnerThese follow our buttock pain and Pilates for glutes guides word for word, and the NHS. A&E means accident and emergency. In the US, call 911 for 999, and use your doctor's urgent line or urgent care for NHS 111.
Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
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In many areas you can refer yourself to NHS musculoskeletal (MSK) services, such as physiotherapy, without seeing a general practitioner (GP) first.
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Stop for a sudden sharp pain, a snap or a pop in the buttock or the back of the thigh. Burning, tingling or pins and needles down a leg in a stretch is a nerve signal, not a stretch: ease off. With outer hip pain, side-hip work shouldn't make the pain worse during or after it (the moves' cautions).
If you worry a lot about one part of your body or check mirrors often, the NHS suggests seeing a GP (body dysmorphic disorder), and the same if you worry about your weight and shape while eating very little or exercising too much. Beat's eating disorders helpline is 0808 801 0677.
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No study has measured glute size after yoga, and a yoga-based programme didn't change muscle mass. Resistance training with load you keep increasing grows them.
Muscle activity in one session doesn't predict growth: hip thrusts worked the glutes harder than squats but grew them about the same.
Stretching improves range and eases stiffness, but experts agree it doesn't contribute much to muscle growth.
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In young adults they worked the glutes lightly, about 8% to 29% of maximum, while half moon and warrior III worked them hardest. Tree does load the side of the hip in older adults.
We found no study of it. Breaking up long sitting is worth doing for other reasons, and hip strengthening helps some knee and hip pain.
No study measures shape, and no exercise changes one area on its own. More muscle and less body fat change how a body looks, and genes decide much of the rest, as our Pilates for glutes guide explains.
Buttock pain has many causes. With outer hip tendon pain, positions that pull the thigh across the body squeeze the tendons, as our yoga for hip pain guide explains, and education plus exercise did best in a trial. Pain spreading down the leg usually comes from the back.
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Yes, some poses work them hard: half moon and warrior III were the hardest-working of the poses tested, and single-leg bridges and side planks work them too. Locust uses the same hip-straightening muscles, though no study has measured it. Others, such as warrior II, work them only lightly.
For the big glute, half moon, warrior III and the single-leg bridge, plus locust, which hasn't been measured; for the side glutes, half moon, warrior III, one-leg standing poses and side plank. Our free 25-minute class puts them together.
No study shows it, and a yoga-based programme didn't change muscle mass. For growth, add squats, lunges, step-ups or hip thrusts with weights you keep increasing.
No trial has compared them for the glutes. Loaded squats and hip thrusts grow the glutes; yoga builds strength and control, especially if you're new to exercise.
They improve how far your hips move and can feel good, but stretching doesn't build much muscle. Strength training through a full range improves range about as much.
Two or three times a week, holding poses until your muscles need a short rest, which is the NHS test for strength work. That's our starting point rather than a tested dose.
Go from two legs to one, hold for longer, lower slowly, and add a band above your knees. For more, add weights.
Hip stretches such as figure four and pigeon ease the feeling of tightness, and strength poses help range too. With pain on the outside of your hip, skip those crossed-leg stretches.
It depends on the cause. Buttock pain that spreads down your leg usually comes from your back, and pain on the outside of the hip needs care with crossed-leg stretches; our buttock pain and hip pain guides map the causes.
No exercise reshapes one area, and studies measure strength and size, not shape. Stronger glutes help you climb, stand up and balance.
Mostly, with a few changes. In later pregnancy, the NHS says not to lie flat on your back for more than a few minutes, so prop yourself up for bridges or swap them for all-fours work. Skip one-leg poses if you have pelvic girdle pain.
Call 999 for numbness around your genitals or bottom, bladder or bowel changes, or pain or weakness in both legs, and for severe hip pain after a fall. Get same-day help for a hot, swollen hip or hip pain with a high temperature.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
