Get a Yoga Booty
Stretch and strengthen your glutes with these yoga-inspired moves.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Higher, tighter, stronger, firmer.
When it comes to glutes, that’s exactly what you want. Problem is, who has the time to spend to get a rock-hard rear end? Luckily, that’s where yoga comes to the rescue!
This exclusive at-home, no-equipment workout focuses on lifting and shaping your backside with fun yoga-inspired moves. “Yoga is perfect for strengthening and sculpting the gluteal muscles,” explains certified yoga instructor Angie Knight. “Lunges, standing poses and balance poses, in particular, work like magic because you’re using your own body weight as resistance.” That means you can get through your workout quickly and easily., without having to worry about gathering equipment or getting your tush to the gym.
Get a perkier booty, fast!
- Perform the exercises in the order listed.
- Breathe slowly and deeply throughout the routine. Inhale to gather energy and exhale as you execute the move.
- Focus on the muscles doing the work. Avoid using momentum to move through the exercises.
- Repeat the entire circuit up to three times, depending on your level of fitness. Beginners, start with one circuit the first time you do this routine.
Active Cat
Target Muscles: glutes, abdominals
Set Up: Start on all fours, with your hands directly under your shoulders and your knees close together.
Action: As you inhale, lift your chest and extend your right leg behind you, reaching your foot up toward the ceiling [A]; as you exhale, round your spine and draw your right knee in toward your chest, trying to touch your knee to your forehead [B]. Continue, moving smoothly with your breath. Perform 12 to 15 reps before switching sides.
Flowing Warrior I
Target Muscles: glutes, quads, hamstrings, shoulders
Set Up: From a standing position, step your right foot forward and lower into a deep lunge, with your right knee directly over your ankle. Keep your back heel lifted.
Action: As you inhale, raise your arms overhead [A]. As you exhale, straighten your knees and extend your arms downward [B]. Continue like this for 12 reps, then switch sides.
Three-Legged Dog
Target Muscles: glutes, hamstrings
Set Up: From an all-fours position, lift your knees and come into a downward dog position. Your hips should be pointing towards the ceiling [A].
Action: Raise your right leg as high as you can, using your glutes to lift [B]; lower slowly with control. Repeat for 12 to 15 reps before switching sides.
Fearless Twist
Target Muscles: glutes, hamstrings, quads, abdominals
Set Up: Stand on your right foot and bend your left knee as shown [A].
Action: Twist to the right side and bend your knee deeply; try to touch the floor outside your right foot with your left hand [B]. Return to standing and repeat for eight to 10 reps. When you are through, switch sides.
Flowing Warrior III
Target Muscles: glutes, hamstrings, abdominals
Set Up: Stand on your left leg and bend your right knee, bringing it as high as your hip. Extend your arms overhead [A].
Action: Extend your right leg behind you, and hinge your torso forward until parallel to the floor, bringing your arms alongside your hips [B]. Return to the starting position and repeat for eight to 10 reps, then switch sides.
One-Legged Bridge
Target Muscles: glutes, hamstrings, quads
Set Up: Lie on your back with your right knee bent, foot flat on the floor, and your left ankle resting on top of your right thigh.
Action: Raise your hips off the floor as high as you can. Slowly lower, then repeat for 10 to 12 reps before switching sides.