Yoga Poses for the Buttocks


Yoga is a wonderful workout for the whole body and you can also target the areas you’d like to tone up. If you’re wondering whether there are poses to help improve the booty area, the answer is yes! There are other benefits of strengthening your gluteus muscles too, such as improving health, good posture and helping with back pain.

Which Muscles Make Up the Booty?

The gluteus maximus, which is the biggest muscle in the body is one, and gluteus minimus and gluteus medius are the other two.

Your butt shape and size might depend on genetics, but yoga’s a great way to make the most of what you have. So if you want a tight, firm derriere , try the following yoga poses.

They’re perfect for any level (even yoga newbies!) So try the following poses and make them part of your regular practice.

8 Yoga Poses for the Perfect Buttocks

1. High Lunge Pose with Bent Back Leg Pose

Yoga Poses for the Buttocks

A high lunge activates the glutes naturally and adding a slight bend to the back leg will intensify the power of this pose. Get into the Mula Bandha (root lock) pose by lifting the pubic bone, pelvic floor and sternum. The pelvis should be neutrally aligned with the butt directly under the shoulders. Square the hips and squeeze the inner thigh muscles.

2. Extended Hand-to-Big-Toe

Utthita Hasta Padangusthasana

This pose, which is also known as Utthita Hasta Padangusthasana, uses the glutes to keep the body balanced and engaged. The core provides stabilization and helps the hips keep level as you lift your leg. This intense pose will help you achieve the rear of your dreams.

3. Side Plank Pose

Side Plank

Also known as Vasisthasana, this pose is great for the whole body. It helps strengthen the booty area. Keep the butt and hips elevated and aligned so you don’t stress your wrists. First engage the glutes to balance on one hand and foot and then lift the top leg in line with your body.

4. Warrior III

Warrior 3

Warrior I and II are also great for the butt, but this one is the most challenging. The gluteus maximus, a strong external rotator and hip extensor, helps keep the raised leg parallel to the floor. The adductor magnus and medial hamstring help with your balance. Point your pinky toe of your raised leg to the ground.

5. Chair Pose Variation

This is an excellent workout for the booty. It’s tricky to keep proper alignment while holding the butt as far back as you can. This variation lifts the heels a couple of inches above the mat. Keep the hips and shoulders aligned.

Lower your butt to your ankles and engage the hips. Your butt should be only slightly higher than the knees. Try tiny lifts, holding for 5 breaths at the top of each one.

6. Yogic Squat Lifts

Also known as Malasana, these can strengthen and tone the glutes. Begin in a squat position then lift the hips until your chest is aligned with your thighs and both are parallel to the ground. Spread your arms wide as you lift and keep your palms at heart center when lowering. Try a couple rounds of 10 slow lifts then 10 fast lifts with a 10 second hold in the lifted position.

7. Fire Hydrant Lifts

Named after a dog lifting its leg, this is an effective butt-firming pose! Start in tabletop position and then lift your leg 90 degrees using the glutes. Angle the leg away from your body and hold, keeping still and stable. Do 10 to 20 reps on each side. The higher you lift the thigh, the more intense the pose.

8. Locust Pose

This pose is more challenging than it first looks! Lie on your front with your arms along your sides, forehead on the floor and palms facing up. Breathe out as you lift your head, upper torso, legs, and arms. Reach through the legs and keep your big toes facing each other. Press your shoulder blades together and hold.


Will yoga make my buttocks bigger?

Holding, squeezing and stretching is a great workout for those buns. All the above poses are focused on the glutes. You can expect your butt to become more shapely and toned if you practice regularly.

Is yoga good for the butt?

Strengthening the glutes can reduce imbalance in the pelvis region and support the knees, hips and lower back. Add some of the above poses to your yoga practice to help firm everything up including the butt!

Can yoga slim the waist?

Combining yoga with a balanced diet can help with slow but effective and healthy weight loss. You can lose those extra pounds and inches as well as strengthening your core and boosting your metabolism.

How long should I hold yoga poses?

10-second breaths between 3 and 6 times are a good guideline, which means 30 seconds or a minute of holding time. Aim for 1-minute holds to maximize your benefits and get the derriere of your dreams!

How often should I do yoga?

Yoga is great for relaxation, strengthening, toning, and weight loss. It takes a lot of strength to perfect challenging poses but there are yoga poses for every level. Some people like to practice every day but that’s not essential.
Many yoga fans practice between 2 and 5 times a week and this is a good way to ease yourself into regular practice. Put it this way: a 10-minute session, if that’s all you have time for, is better than no yoga.

The more you practice yoga, the stronger and more toned you will become. Don’t expect overnight results, but consistent practice will definitely help you get the bubble butt you always wanted!


  1. Hi, it is great that Yoga can help with many issues, but I’m attracted by the fact that can help for better health and reduce pain back. I thought many times to start practising Yoga but up to now, I didn’t take action. When I see this image of the second position to catch the toe with my hand, it seems a little bit difficult to realise. But, I agree with you that I need a lot of practice in a regular way if I want to have results and reach my goals. 

    Your tips and exercises here are very helpful and explained in details for easy understanding by everyone. 

    thank you for sharing it. 


    • Hi Alketa, thanks for your kind words. You are right, most people make the mistake of wanting to do the end goal right away. That person touching their toes with their hand has probably been practicing often and long. The good news though is that one makes their most progress in the beginning. As with everything else in life, hard work, perseverance and consistency is key. 

      With some of those you’ll be amazing yourself in no time!


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