We understand why you might have googled such a question: does Yoga tone your glutes?
Right now, in 2022, the beauty ideal is a round perky butt (think Kim Kardashian style). But can we flash back to the 1990’s when, ‘The Waif,’ that is, an extremely thin body type was the beauty ideal?
Bam wam! It’s right there in front of us, society placing beauty ideals onto you, onto us, onto everyone.
There is no one type of body that is or should be deemed more beautiful or more accepted.
All bodies are amazing, that’s a fact.
So when you’re asking us, does Yoga tone your glutes? Does Yoga tone your butt? Does Yoga create a toned body?! Well how about we change the question?! Let’s first ask why it’s important to have strong glutes… and not focus on what the glutes look like but more so the function of the glutes.
It’s true that many believe the only way to achieve strong glute muscles is to perform rigorous workout sessions several times a week. And yes, lifting heaving weights with squats, deadlifts, lunges and leg press will most definitely help you build strong glutes.
However, this is not the only way to tone your glutes.
Yoga postures and poses encourage you to use your body weight with isometric holds to create strength. In a Yoga class you might find yourself in a deep lunge for 1-2 minutes at a time!
We always say: Yoga is no joke. Yes it is relaxing but OH WOW can it create that good kind of muscle burn.
Strong glute muscles are important, not because they might fit the current beauty trend but because strong glutes = less back pain and better posture.
Your glutes are one of your powerhouse muscles and support your entire body to move. With strong glutes you’ll find more ease and comfort within your body and life.
We asked our Yoga Teacher, Carla, to pick a few of her favourite booty burning Yoga poses and we’ve shared them below… however, if you want to try out a class, this 8 minute yoga flow is absolutely going to get your glute muscles working!
Yoga Poses for your Glute Muscles
Certain Yoga poses performed during the Yoga class will absolutely strengthen your gluteal muscles! Poses like Bridge Pose, Plank Pose, Warriors and balancing postures will all work your booty. We’ve selected just 4 to showcase.
These poses are best taught by a qualified Yoga teacher but you can also do them at home by following the explanations below.
You can look at the chair pose as the Yoga version of a traditional squat, and everyone knows how beneficial squats are for growing gluteal muscles.
This pose is especially beneficial for the gluteus medius and gluteus maximus.
Here is how to do the Chair Pose:
- Stand with your feet together, squeeze your inner thighs. Option, take feet to hip width if this feels better (don’t squeeze your inner thighs if you take this option, keep the knees tracking the toes.)
- Inhale to raise your arms overhead, keeping them parallel to one another.
- As you are exhaling, bend your knees as much as possible. The booty goes back in space.
- Keep your shoulder blades drawing back together, squeeze your booty and engage your core.
- You want to make a thunderbolt shape with your body. You can try shifting your weight from side to side to find your center of balance.
- Stay in the chair pose for thirty seconds to a minute, breathing in and out through your nose, and then come back to stand.
Cobra pose is usually a part of sun salutations, and it is going to make you feel the burn in your glutes.
Here is how to do Cobra Pose:
- Begin by lying down on your stomach, completely flat.
- Place your palms on the ground under your shoulders, with your elbows bent straight back; hug the elbows into your sides.
- Take a deep breath in, and then lift your chest off the floor.
- Roll your shoulders back while keeping your low ribs on the floor.
- Make sure your neck is neutral, and keep your elbows hugging your sides, keep your gaze on the floor under you and your palms facing down.
- Really squeeze your booty, squeeze your inner thighs and bring a slight tuck of the pelvis.
- Stay in the Cobra Pose for thirty seconds to a minute, you’ll feel your back and glutes stretching and strengthening. Return to the starting position. Shake out the hips.
Locust Pose is a Yoga posture that will work the entire back of your body. It might seem easy but it is quite a challenge! Here’s how to do Locust Pose (similar to Cobra, however you lift the legs):
- Lie down on your belly and place your arms by your sides.
- Take a deep breath in and use the middle and upper back muscles to lift your shoulders, arms, and torso off the ground.
- Stay aware of the position of your torso, and make sure you are keeping the back of the neck in alignment.
- Then, engage the gluteal muscles and hamstrings and lift the legs off the floor and keep them straight.
- Hold this locust pose for five breaths and repeat it three times.
NOTE: After both Cobra and Locust Poses, it’s important to take a twist of your choice to neutralise the spine. You could simply sit on your knees and inhale, take your arms high and split your left arm forward, right arm back as you twist, then repeat on the other side.
High Lunge Pose
If you’ve exercised before, you’ve probably done a lunge! And wow does it work the glutes!
Here’s how to set it up:
- Step your right foot forward and bend your right knee to 90 degrees.
- Your left leg should be long behind you.
- Ensure your feet are on train tracks, not one behind the other, this will help you balance.
- Check in that your front knee isn’t tracking over the toes, you want to ensure the knees is above the ankle.
- Take your arms high, biceps near your ears and squeeze your booty.
- Hold for 10 breaths and then swap to the other side.
How do you feel now that you’ve tried those 4 booty burning Yoga postures?!
We think the next logical step would be to try out our Free 5 Day Program. During this program you’ll get daily classes, a mix of both Yoga and Pilates… and trust us, you will work your amazing booty! You can sign up here and you’ll be sent your first class right away!
Otherwise, if you have more questions for us, let us know! We look forward to seeing you on the mat!
Emma + Carla