This quick yoga routine targets your glute muscles using controlled bodyweight movements. No equipment needed. Perform slowly and focus on squeezing your glutes for best results.
| Exercise | Duration | How to Do It | Main Benefit |
|---|---|---|---|
| Chair Pose | 1 minute | Stand with feet hip-width apart, bend knees, sink hips back like sitting in a chair, arms overhead, weight in heels | Activates glutes and thighs |
| Warrior III | 1 minute (30 sec each leg) | Balance on one leg, extend other leg back, hinge forward until torso is parallel to floor, keep hips square | Strengthens standing leg glutes and improves balance |
| Crescent Lunge Pulses | 1 minute (30 sec each side) | Step one foot back into high lunge, bend front knee 90°, pulse slightly up and down | Deep glute and hamstring activation |
| Bridge Pose | 2 minutes | Lie on back, knees bent, feet hip-width, lift hips up and squeeze glutes at top, lower slowly | Direct glute strengthening and hip stability |
| Three-Legged Downward Dog | 1 minute (30 sec each side) | From Downward Dog, lift one leg high, keep hips square, add small controlled lifts | Isolates glutes and engages core |
| Fire Hydrant | 2 minutes | On hands and knees, lift one knee out to the side, keep hips level, move slowly | Targets side glutes (gluteus medius) |
| Goddess Squat Hold | 2 minutes | Stand wide, toes turned out, bend knees deeply, chest lifted, hold or pulse gently | Engages glutes, inner thighs, and core |
This quick yoga routine targets your gluteus maximus, medius, and minimus using controlled, bodyweight movements. No equipment needed — perfect for home.
1. Chair Pose (Utkatasana) – 1 Minute
Stand with feet hip-width apart. Bend your knees and sink your hips back like you’re sitting in a chair. Raise arms overhead and keep your weight in your heels.
Why it works: Activates glutes and thighs while building lower-body endurance.
2. Warrior III (Virabhadrasana III) – 1 Minute (30 sec each leg)
Shift your weight onto one leg. Extend the other leg straight back while hinging forward until your torso is parallel to the floor. Keep hips square and core engaged.
Why it works: Deeply engages the standing leg glutes and improves balance.
3. Crescent Lunge Pulses – 1 Minute (30 sec each side)
Step one foot back into a high lunge. Bend the front knee to about 90 degrees. Pulse slightly up and down while keeping your core tight and chest lifted.
Why it works: Strengthens glutes and hamstrings.
4. Bridge Pose (Setu Bandha Sarvangasana) – 2 Minutes
Lie on your back with knees bent and feet hip-width apart. Press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top and lower slowly.
Why it works: Directly targets and strengthens the glutes.
5. Three-Legged Downward Dog – 1 Minute (30 sec each side)
From Downward Dog, lift one leg high behind you. Keep hips square and add small controlled leg lifts for extra activation.
Why it works: Isolates the glutes while engaging the core.
6. Fire Hydrant (Tabletop Variation) – 2 Minutes
Start on hands and knees. Lift one knee out to the side while keeping hips level. Move slowly and with control, then switch sides.
Why it works: Targets the side glutes (gluteus medius) for shape and stability.
7. Goddess Squat Hold – 2 Minutes
Stand with feet wide and toes turned out. Bend your knees deeply and keep your chest lifted. Hold or add gentle pulses.
Why it works: Engages glutes, inner thighs, and core.
10-Minute Structure
Chair – 1 minute
Warrior III – 1 minute
Crescent Lunge – 1 minute
Bridge – 2 minutes
Three-Legged Dog – 1 minute
Fire Hydrant – 2 minutes
Goddess Squat – 2 minutes
Tips for best results:
Move slowly and with control
Squeeze your glutes at the top of each movement
Practice 3–5 times per week
Stay hydrated and eat enough protein
If you’d like, I can also create a beginner version, advanced version, or a 30-day yoga glute plan.