Gluteus medius in yoga

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14 yoga poses stretch the gluteus medius, 9 work it and 33 need it to stabilize.

Poses that stretch it (14)

• Child's Pose Balasana
• Revolved Triangle Pose Parivrtta Trikonasana – The front hip adducts slightly as the pelvis squares
• Half Lord of the Fishes Pose Ardha Matsyendrasana
• Supine Spinal Twist Supta Matsyendrasana
• Lotus Pose Padmasana – Front fibers stretch in deep external rotation
• Cow Face Pose Gomukhasana
• Pigeon Pose Eka Pada Rajakapotasana
• Eagle Pose Garudasana
• Marichi’s Pose III (Seated Twist) Marichyasana III
• Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana
• Fire Log Pose (Double Pigeon) Agnistambhasana
• Revolved Abdomen Pose Jathara Parivartanasana – The outer hip of the top leg stretches
• King Pigeon Pose Eka Pada Rajakapotasana I
• Scale Pose Tolasana – Front fibers stretch in the deep external rotation of Lotus

Poses that work it (contracting) (9)

• Warrior II Virabhadrasana II
• Extended Side Angle Pose Utthita Parsvakonasana
• Half Moon Pose Ardha Chandrasana – Holds the pelvis open over the standing leg
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Presses the front thigh out against the arm, keeping the knee on track
• Side Plank Pose Vasisthasana – Lifts the pelvis
• Goddess Pose Utkata Konasana
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Holds the pelvis level over the standing leg
• Sugarcane Pose Ardha Chandra Chapasana – Holds the pelvis open over the standing leg
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Presses the front thigh out against the elbow, keeping the knee on track

Poses where it stabilizes (33)

• Mountain Pose Tadasana – Keeps the pelvis level
• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana – Keeps the pelvis from dropping toward the bent leg
• Upward Salute Urdhva Hastasana
• Chair Pose Utkatasana
• Low Lunge Anjaneyasana
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III – Keeps the pelvis level
• Wide-Legged Forward Bend Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana – Keeps the hips square
• Lizard Pose Utthan Pristhasana – Keeps the front knee from caving in
• Side Lunge Skandasana
• Eagle Pose Garudasana – Keeps the pelvis level
• Dancer Pose Natarajasana – Keeps the pelvis level
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana – Keeps the pelvis level
• Gate Pose Parighasana
• Reverse Warrior Viparita Virabhadrasana
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Keeps the pelvis level over the standing leg
• Half Splits Ardha Hanumanasana – Keeps the hips level
• Bird Dog Dandayamana Bharmanasana – Keeps the pelvis level over the supporting knee
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Keeps the hips level while the torso turns
• Thread the Needle Pose Parsva Balasana – Keeps the hips over the knees
• Humble Warrior Baddha Virabhadrasana – Keeps the front knee tracking toward the second toe
• Wild Thing Camatkarasana – Holds the hips up as in Side Plank
• Front Splits (Monkey Pose) Hanumanasana – Keeps both hips facing forward
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Keeps the pelvis level
• Standing Split Urdhva Prasarita Eka Padasana – Keeps the pelvis level over the standing leg
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Keeps the pelvis level on one leg
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Keeps the hips level
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Keeps the pelvis level on one leg
• Full Dancer Pose Natarajasana – Keeps the pelvis level

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General information, not a substitute for advice from a doctor or teacher. · A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)

Written and reviewed by Yoga An Viên center · Updated 18/10/2026