Six Yoga Poses for a Strong Booty

Sep 15, 2020

Looking to firm up those booty muscles? Add these six poses to your next yoga session and feel the burn!

You can do these with no equipment, but if you really want to turn up the heat, add a resistance band to some of these moves to take it to a whole new level. You can get a set with the Clever Yoga Fitness Kit!

Bridge Flow

Lie flat on your back with your knees bent. Place your feet on the mat about hips’ width apart and walk your heels up toward your sitting bones. On an inhale, engage your inner thighs and squeeze your glutes as you lift your booty off the mat. As you exhale, lower yourself back down to the mat - but don’t come down all the way! Repeat this flow for at least 10 breaths.

To intensify: place a resistance band around your thighs. When you lift yourself off the mat, with your bottom still in the air, open your thighs against the resistance band. Return your knees back in line with the hips before descending back down.

One-Legged Bridge

After you’re comfortable with the regular bridge flow, take it up a notch by leaving one foot on the ground and extending the other leg up toward the ceiling. On an inhale, push down through that one foot to lift your booty, and as you exhale, lower down. Repeat with one leg for 10 breaths before returning the lifted foot to the ground and repeating on the other side. This version will help isolate each side!

Fire Hydrant

Start in Table Top. On an inhale, lift one knee off the mat, bringing it out to your side (keep the knee bent the whole time). As you exhale, return the knee back underneath your body - but don’t let it touch the mat; keep it hovering. Repeat for at least 10 breaths before returning your knee back down to the starting position. Repeat on the other side.


Lie on one side of your body, propped up on your forearm with your hand supporting your head. Your shoulders, hips, knees, and feet should be stacked. As you inhale, lift your top leg, separating the knees and thighs, but keeping the feet together. As you exhale, lower the leg back down - you can bring it all the way down on top of the bottom leg, or to intensify you can let it hover. Repeat for 15 breaths. When you’re ready to do the other side, come to lie on your opposite side and repeat with the other leg on top.

To intensify: place a resistance band around your thighs. When you lift your leg, you’ll feel the resistance of the band make the pose even harder!

Three-Legged Dog

From Downward Facing Dog, lift one of your legs straight back behind you. Bend your knee and twist your hips open. Encourage your heel on your lifted leg toward your opposite glute. Hold on one side for six breaths before bringing your foot back down to the mat. Repeat on the other side.

Goddess Squat Pulses

Take a wide stance on your yoga mat, facing one of the long edges of your mat. (If you’re not sure what stance to take, bring your arms out to a T and align your ankles just about underneath your wrists.) Turn your toes out and your heels in. Bend your knees and sit your hips down. Align your knees over your ankles. Bend your elbows into cactus arms. From here, take baby pulses by lowering your booty just a *little* bit more before returning to the starting pose. Pulse for 30 seconds to a minute.

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Latest posts