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Yoga for the Glutes: Build Strength and Improve Mobility in Your Practice

Strong, mobile glutes are essential to a balanced and injury-free yoga practice. This major muscle group plays a key role in stabilising the pelvis, supporting the spine, and generating power in standing and transitional poses. Yet it’s often underutilised or misunderstood. In this educational sequence, you’ll explore targeted techniques to both activate and release the gluteal muscles—enhancing strength, stability, and range of motion.

This article breaks down a recent Yoga Selection class focused specifically on yoga for gluteal strength and mobility. You’ll find detailed pose instructions, insights into muscular actions, and guidance on using props effectively. Each pose is accompanied by a visual reference to support your learning.

➡️ Access the full class on Yoga Selection

About This Class

This class offers a focused exploration of yoga for the gluteals, combining strengthening and mobility-based asanas to enhance both stability and ease of movement. The first section features poses where the gluteals engage dynamically and work against gravity—such as Eka Pada variations of Adho Mukha Svanasana and Sirsasana preparation, Virabhadrasana III, and Chatushpadasana—building postural support, pelvic stability, and functional strength. The second section introduces asanas that promote mobility and release in the gluteal area, including Sukhasana, Gomukhasana preparation, and variations of Eka Pada Rajakapotasana. With a clear and methodical approach, this class balances effort and release, helping you access greater strength, alignment, and freedom in your practice.

Props used: A yoga chair, two blocks, and three blankets.

Section 1: Gluteal Activation and Strength

Uttanasana (Standing Forward Bend)

• Stand with feet hip-width apart.
• Place hands to the floor or on blocks.
• Let the neck relax and allow the head to hang.
• Position the pelvis directly over the ankles.
• Press down through the big toe mounds.
• Lift the kneecaps and engage the thighs upward.
• Allow the backs of the thighs to lift and spread.
• Move the buttock flesh toward the lower back.
• Let the lumbar skin lengthen away from the pelvis.

Adho Mukha Svanasana (Wall Variation + Eka Pada Leg Lifts)

• Place hands on the wall, fingers turned out, wrists shoulder-width.
• Press the thumbs into the wall to lift the side ribs.
• Draw the thighs back and extend the heels downward.
• Bring feet together and lift one leg while firming the corresponding glute.
• Maintain shoulder stability and lift the chest and pelvis.

Sirsasana Preparation (+ Eka Pada Leg Lifts)

• Interlock fingers at the wall, forearms on the floor.
• Lift one leg at a time, keeping hips square.
• Engage the opposite hip and glute to stabilise.
• Maintain elevation in the ribs and spine.

Virabhadrasana III (Warrior III, with Blocks)

• Place hands on blocks with arms and standing leg vertical.
• Transfer weight into the right foot and raise the left leg.
• Keep the lifted leg straight and the kneecap firm.
• Extend the chest and spine forward.
• Engage both glutes to stabilise and balance.

Virabhadrasana I (Lifting Up From Knee on the Floor)

• Step one foot forward and place the back heel into the wall.
• Keep the back leg straight and firm.
• Use thumbs to feel gluteal activation, especially on the bent-leg side.
• Come halfway up to increase load and intensity.
• Switch sides.

Virabhadrasana 1 (from back knee down):

• Start in a lunge with the back knee resting on the floor.
• Place the hands on the hips.
• Press the heel of the front into the mat.
• Engage the glute of the back leg and begin lifting the back knee.
• As the knee lifts, maintain spinal lift and keep the pelvis square.
• Observe the activation of the glute and the sensation of upward lift.
• Lower the knee with control and repeat on the other side.

Supported Virabhadrasana I (Lifting From Floor with Chair)

• Use a chair for support if straightening the back knee was challenging.
• Press hands into the seat and straighten the back leg.
• Shift weight off the knee to isolate glute engagement.

Purvottanasana (Chair Variation)

• Sit on the edge of a yoga chair with hands on the seat and feet together.
• Straighten the legs and press down.
• Use gluteal strength to lift the pelvis.
• Let the chest rise and lift the gaze.

Section 2: Gluteal Mobility and Release

Sukhasana (Cross-Legged Pose Variation)

• Bring the knees closer and the feet wider.
• Flex the feet actively to open the hips and glutes.
• Walk the hands forward, maintaining foot action.
• Allow a relaxed stretch through the gluteal region.
• Repeat on both sides.

Gomukhasana (Cow Face Pose Preparation)

• Cross one knee over the other and sit on a blanket if needed.
• Stack the knees and walk the hands forward.
• Extend the spine over the legs.
• Ground evenly through both sitting bones.
• Repeat on the other side.

Eka Pada Rajakapotasana (Chair Version)

• Sit with feet together and cross one ankle over the opposite thigh.
• Flex the foot and gently externally rotate the thigh.
• Use the chair and wall to lift the spine.
• Keep the pelvis stable.
• Repeat on both sides.

Eka Pada Rajakapotasana (Mat Version)

• From Downward Dog, bring one shin forward and come into Pigeon Pose.
• Use a blanket under the hip if needed.
• Focus on releasing the glutes and outer hip.
• Avoid deepening into a backbend.
• Repeat on both sides.

Take Your Practice Further

For Intermediate Students: 7-Class Course on Yoga for the Glutes
Build foundational strength and mobility with a structured, progressive series of classes.

For Experienced Students: 7-Class Advanced Gluteal Course
Challenge your practice with deeper, more demanding variations that integrate gluteal work into inversions, backbends, and standing poses.

Final Thoughts on Yoga for the Glutes

Balancing strength and mobility in the gluteal muscles is essential to building a safe, powerful, and efficient yoga practice. This targeted class helps you develop both muscular engagement and release—key for supporting the pelvis, protecting the lower back, and enhancing performance in everything from standing poses to backbends and seated postures.

Explore more by joining Yoga Selection and gaining access to hundreds of expert-led classes, including full-length courses, targeted therapeutic sessions, and weekly updates.

➡️ Watch the full class now on Yoga Selection

Explore Specialised Yoga Courses at Yoga Selection

The Chair Yoga classes discussed in this article can be found on yogaselection.com. Yoga Selection is a comprehensive online platform offering a wide range of yoga classes, courses and resources, including specialised courses targeting specific regions of the body.

As a Yoga Selection member, you gain unlimited access to our extensive video library, featuring over 650 on-demand classes. Additionally, explore a diverse range of courses, with two new videos released every week.

Experience the flexibility of joining live classes in real time, allowing for personalised guidance and support. Immerse yourself in a vibrant community that nurtures your growth and provides valuable resources for your yoga practice.

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