Gluteus maximus in yoga

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52 yoga poses stretch the gluteus maximus, 38 work it and 14 need it to stabilize.

Poses that stretch it (52)

• Standing Forward Fold Uttanasana
• Downward-Facing Dog Adho Mukha Svanasana
• Child's Pose Balasana
• Standing Half Forward Bend Ardha Uttanasana
• Garland Pose (Yogi Squat) Malasana – Lengthens with the hips deeply flexed
• Low Lunge Anjaneyasana – Lengthens with the front hip deeply flexed
• Warrior III Virabhadrasana III
• Wide-Legged Forward Bend Prasarita Padottanasana
• Intense Side Stretch (Pyramid Pose) Parsvottanasana
• Lizard Pose Utthan Pristhasana
• Seated Forward Bend Paschimottanasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Knees-to-Chest Pose Apanasana – Hips deeply flexed
• Revolved Triangle Pose Parivrtta Trikonasana
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Front hip deeply flexed
• Half Lord of the Fishes Pose Ardha Matsyendrasana – The raised knee draws toward the opposite side of the chest
• Bharadvaja's Twist Bharadvajasana I – The hip rotates inward with the foot outside the hip
• Supine Spinal Twist Supta Matsyendrasana – The hip flexes and adducts across the body
• Easy Pose Sukhasana – Gently stretched as the hips flex and rotate outward
• Head-to-Knee Forward Bend Janu Sirsasana
• Cow Face Pose Gomukhasana – Hips flexed, adducted and externally rotated; the top-knee side stretches more
• Pigeon Pose Eka Pada Rajakapotasana – Front hip flexed and externally rotated; main stretch
• Eagle Pose Garudasana – The wrapping hip is flexed, adducted and internally rotated
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
• Happy Baby Pose Ananda Balasana – Deep hip flexion
• Legs-up-the-Wall Pose Viparita Karani
• Plow Pose Halasana
• Dolphin Pose Ardha Pincha Mayurasana
• Half Splits Ardha Hanumanasana
• Wide-Knee Child's Pose Adho Mukha Virasana
• Marichi’s Pose III (Seated Twist) Marichyasana III – The raised knee draws toward the chest
• Seated Easy Twist Parivrtta Sukhasana – Gently stretched as the hips flex and rotate outward
• Humble Warrior Baddha Virabhadrasana – The front hip flexes deeply as the torso lowers
• Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana – The crossed-leg hip flexes and rotates outward
• Fire Log Pose (Double Pigeon) Agnistambhasana – The hips flex and rotate outward
• Front Splits (Monkey Pose) Hanumanasana
• Accomplished Pose Siddhasana – Gently stretched by hip flexion
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Right hip deeply flexed: the main stretch
• Revolved Low Lunge Parivrtta Anjaneyasana – Front hip deeply flexed
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Front hip deeply flexed as the torso leans forward
• Standing Split Urdhva Prasarita Eka Padasana
• Hand-Under-Foot Pose Padahastasana
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Deep stretch in the buttock of the crossed leg
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Stretched by deep hip flexion, most on the bent-knee side
• Heron Pose Krounchasana
• Rabbit Pose Sasangasana – Gently stretched by hip flexion
• Ear Pressure Pose Karnapidasana – Stretched by deep hip flexion
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
• King Pigeon Pose Eka Pada Rajakapotasana I – The front hip is flexed and turned out
• Tortoise Pose Kurmasana – Stretched by the deep hip flexion
• Shoulder-Pressing Pose Bhujapidasana – Stretched by the deep hip flexion

Poses that work it (contracting) (38)

• Warrior I Virabhadrasana I
• Warrior II Virabhadrasana II – Externally rotates the front hip
• Tree Pose Vrksasana – Externally rotates the hip of the bent leg
• Bridge Pose Setu Bandha Sarvangasana – Extends the hips to lift the pelvis
• Chair Pose Utkatasana
• Low Lunge Anjaneyasana – Lowers the tailbone and draws the hips forward
• High Lunge (Crescent Lunge) Ashta Chandrasana
• Warrior III Virabhadrasana III – Lifts the back leg to hip height
• Extended Side Angle Pose Utthita Parsvakonasana – Externally rotates the front hip
• Half Moon Pose Ardha Chandrasana – Extends and externally rotates the lifted hip
• Side Lunge Skandasana
• Camel Pose Ustrasana – Extends the hips, pressing the pelvis forward
• Upward Plank Pose Purvottanasana – Extends the hips, lifting the pelvis
• Locust Pose Salabhasana – Lifts the legs
• Revolved Chair Pose Parivrtta Utkatasana
• Dancer Pose Natarajasana – Kicks the leg up and back
• Bow Pose Dhanurasana – Extends the hips to lift the thighs
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Extends the hips to lift the pelvis high
• Supported Shoulderstand Salamba Sarvangasana – Extends the hips so they don't pike
• Reverse Warrior Viparita Virabhadrasana – Externally rotates the front hip
• Goddess Pose Utkata Konasana – Externally rotates the hips, keeping the knees over the toes
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Extends the hip to lift the right leg
• Reverse Tabletop Ardha Purvottanasana – Extends the hips to lift them
• Bird Dog Dandayamana Bharmanasana – Extends the hip to lift the left leg to hip height
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Lifts the back leg to hip height
• Sugarcane Pose Ardha Chandra Chapasana – Extends the lifted hip, kicking the foot into the hand
• Wild Thing Camatkarasana – Extends the hips, lifting them high
• Standing Split Urdhva Prasarita Eka Padasana – Extends the hip to lift the right leg high
• Superman Pose Viparita Salabhasana – Lifts the legs
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – Controls the standing hip as the trunk leans forward
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – The main worker: holds the hips up on one leg
• Kneeling Pigeon Pose Kapotasana – Extends the hips, keeping the pelvis pressed forward
• King Pigeon Pose Eka Pada Rajakapotasana I – Extends the back hip, keeping the thigh down
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Standing leg: extends the hip, holding the pelvis high
• Full Dancer Pose Natarajasana – Kicks the leg up and back
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Lifts the back leg to hip height
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Lifts the back leg to hip height
• One-Legged Crow Pose Eka Pada Bakasana – Lifts the right leg back to hip height

Poses where it stabilizes (14)

• Cobra Pose Bhujangasana
• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Upward-Facing Dog Urdhva Mukha Svanasana – Avoid clenching the buttocks
• Sphinx Pose Salamba Bhujangasana
• Gate Pose Parighasana – Keeps the hips stacked over the kneeling knee
• Supported Headstand Salamba Sirsasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Half Frog Pose Ardha Bhekasana – Keeps the pelvis grounded
• Handstand Adho Mukha Vrksasana
• Forearm Stand Pincha Mayurasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana – Lightly engaged, without clenching
• Full Frog Pose Bhekasana – Keeps the pelvis grounded
• Tripod Headstand Salamba Sirsasana II

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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