Stretch and Strengthen Your Glutes

Get your glutes in skinny jean shape with a yoga routine!

You don’t get shapely glutes just by doing some yoga stretches. That’s why this yoga routine features modified versions of body weight strength training exercises that do more than just make your glutes flexible.

This routine will also challenge your agility and balance. Some exercises (such as the eagle) will get you twisted up into a pretzel and rely completely on your ability to stay balanced on one foot.

The quasi-strength exercises come in with exercises like the modified low lunge. Ordinary lunges can put too much strain on your knees and ankles. But low lunges remove this stress and just focus on working your glutes.

You’ll also find this workout is more comfortable and enjoyable when performed on a yoga mat.

 


 

Rotated Half Moon

Check out the video!

Step 1

Rotated Half Moon - Step 1

Fold at the waist, walk your fingertips out in front of your toes about two to three feet and lift your left leg behind you, fully extended.

Step 2

Rotated Half Moon - Step 1

Keep your legs parallel and take your right hand to your hip.

 

 

Step 3

Rotated Half Moon - Step 1

Try to align your shoulders one on top of the other while reaching back through your left foot. Repeat on the other side.

 

Standing Split Hips Level

Check out the video!

Step 1

Standing Split Hips  Level - Step 1

Bend at the waist and place your palms on the floor. Lift your right leg behind you, balancing on your left leg, and let your head and neck hang relaxed.

 

Step 2

Standing Split Hips  Level - Step 1

Internally rotate your right leg, steering your right hip so that it is level with your left hip.

 

 

Step 3

Standing Split Hips  Level - Step 1

Make sure both hip points face the ground and that your legs are parallel as you lift your back leg higher. Repeat on the other side.

 

Eagle

Check out the video!

Step 1

Eagle - Step 1

Bend your knees slightly and lift your left leg, crossing your left thigh over the right.

 

 

Step 2

Eagle - Step 1

Keep wrapping your left leg around the right until the toes tuck around the outside of the right ankle.

 

Step 3

Eagle - Step 1

Cross your left arm under your right, above the elbows, crossing again at the wrists to bring your hands together.

 

Low Lunge Modified

Check out the video!

Step 1

Low Lunge Modified - Step 1

Fold at the waist and step your right foot to the back of the mat with the toes tucked.

 

Step 2

Low Lunge Modified - Step 1

Allow the right knee to lower to the ground.

 

 

Step 3

Low Lunge Modified - Step 1

Keep your head level and hands planted in front of you for stability.

 

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