Yoga-Inspired Exercises for a Strong Butt

Yoga Moves That Build a Stronger Butt

The term "yoga butt" is no joke — just think about how fired up your glutes feel after a series of warrior poses. "Yoga lets you sculpt, mold, and tone your lower body using just your body weight," notes celebrity yoga instructor Hilaria Baldwin. Of course, the right strengthening moves stretch you too, so you're elongating your muscles and working them harder, she says. (But yoga isn't the only way to build a stronger booty — these kettlebell moves can do wonders, too.)

Incorporate the below yoga-inspired moves into your routine, and you'll be well on your way to super-strong glutes. Or, put them all together for a "butt yoga" class you can do at home. These moves (demonstrated by yoga expert Heidi Kristoffer) work your glutes, legs, core, and back, and will leave you feeling strong.

Warrior I

A. Start in a downward dog position, then step right foot forward between hands.

B. Spin left heel down with foot slightly angled in. Press into feet and reach arms toward the ceiling, framing the face.

C. Bend right knee 90 degrees, keeping it in line with right ankle.

Breathe here for 5 deep breaths. Switch sides; repeat.

Warrior II

A. Start in a downward dog position, then step right foot forward between hands.

B. Spin left heel down with foot slightly angled in. Windmill arms open with left arm reaching toward the back of the mat and right arm reaching to the front of the mat.

C. Bend right knee 90 degrees, keeping it in line with right ankle. Gaze out over right hand.

Breathe here for 5 deep breaths. Switch sides; repeat.

Warrior III

A. Start in a standing forward bend, then walk hands under shoulders, placing them on the ground or on yoga blocks depending on range of motion.

B. Transfer weight onto right foot. Slightly bend right knee and float left leg high behind body.

C. Reach through left heel and internally rotate left thigh so toes point toward the ground.

D. Lift hands off the ground and frame torso with arms reaching back toward heel.

Breathe here for 5 deep breaths. Switch sides; repeat.

Diver's Pose

A. Stand with feet together, put a soft bend in knees, and lift high on balls of feet.

B. Hinge forward from waist, keeping arms on either side of torso.

C. Allow head to dive toward the ground.

Breathe here for 5 deep breaths.

Chair Pose

A. Stand with feet together, then bend knees and sink hips until toes are visible in front of knees.

B. Reach arms high to frame face.

C. For a challenge, lift onto balls of feet.

D. For an extra challenge, from there, reach arms forward while sinking hips deeper. Pancake torso to thighs and flex palms toward the front of the room.

Breathe here for 5 deep breaths.

Elevated Wide Squat

A. Stand with feet together, then step right foot way out to the right.

B. Turn toes out, sink hips down, and bend knees until they are directly over ankles.

C. Lift high on balls of feet and frame face with arms.

Breathe here for 5 deep breaths.

Hamstring Twist

A. Stand near the top of the mat with feet together. Hinge at hips, keep elbows bent, and touch hands to the ground a few inches in front of feet.

B. Lift right leg back into a standing split.

C. Bend left knee and swing right knee back down behind left leg toward the outside of left knee.

D. Extend right leg back up to standing split while straightening left leg.

Do 10 reps. Switch sides; repeat. Do 3 sets.

Downward Dog with Leg Extension

A. Start in a downward dog position, keeping heels on the ground while balancing on palms and feet.

B. Maintain an inverted "V" shape and keep elbows locked. Then, lift left foot off the mat and extend it behind body. Foot should be flexed to form a straight line from head to heel.

C. Turn toes to the left and bring left leg directly out to the side at hip height so that it's parallel to the ground. Breathe here for 5 deep breaths. Return left leg back behind body.

Do 5 reps. Switch sides; repeat. Do 3 sets.

Dolphin Kick

A. Start in a plank position with forearms on the mat and elbows directly under shoulders.

B. Keep hips lifted slightly. Bend knees and bring them down until they're hovering off the ground. Return back to a plank position.

Do 3 sets of 10 reps.

Fire Hydrant

A. Start in a quadruped position with knees under hips and hands under shoulders. Place right forearm on the ground so that right hand is perpendicular to left hand.

B. Twist torso slightly to the left and lift left knee just above the ground. Keep left knee bent at 90 degrees and raise left leg out to hip height.

C. Lower left leg under hip without letting it touch the ground to return to starting position.

Do 20 reps. Switch sides; repeat. Do 3 sets.

Locust Pose

A. Lie facedown on the mat with legs zipped together.

B. Clasp hands behind sacrum and inhale to lift chest and feet off the ground.

Breathe here for 5 deep breaths.