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30-Minute Gluteus Maximus Workout | Strengthen & Stretching Tight Glutes
Are you ready to transform your glutes? This 30-minute routine focuses on strengthening and stretching the gluteus maximus for tight, toned, and soft glutes. Whether you're looking to improve your lower body strength, increase flexibility, or relieve tightness, this workout has got you covered.
**Gluteus Maximus Strengthening (15 mins)**
**Glute Bridges (3 sets of 15 reps)**
Lie on your back with knees bent and feet flat. Lift your hips off the floor by squeezing the glutes until your body forms a straight line from knees to shoulders. Hold for 2 seconds at the top.
**Side-Lying Leg Lifts (2 sets of 12 reps per side)**
Lie on one side with legs straight. Lift the top leg up while keeping the foot flexed, engaging the glutes. Lower with control.
**Curtsy Lunges (2 sets of 10 reps per side)**
Stand with feet together. Step one leg back and across the other, bending both knees into a deep curtsy lunge. Push back to start and repeat on the other side.
**Lunge Jumps (2 sets of 10 reps)**
From a lunge position, push off the front foot to jump and switch legs mid-air, landing in a lunge on the other side.
**Gluteus Maximus Stretching (15 mins)**
**Seated Figure-Four Stretch (Hold 30 secs per side)**
Sit upright and place one ankle on the opposite thigh. Lean forward from the hips to deepen the stretch in the glutes and hips.
**Downward-Facing Dog (Hold for 30 secs)**
From plank, push hips up and back, straightening legs to form an inverted V-shape. Keep a slight bend in knees if needed.
**Pigeon Pose (Hold 30 secs per side)**
From downward dog, bring one leg forward with knee bent and ankle in front of the opposite hip. Keep the other leg extended behind.
**Seated Twist (Hold 30 secs per side)**
Sit with one leg extended and the other bent in, twisting from the waist to stretch the glutes.
This routine combines some of the most effective gluteus maximus exercises like bridges, leg lifts, lunges, and lunge jumps to build strength, along with stretches like figure-four, downward dog, pigeon, and twists to increase flexibility and relieve tightness. Perform 2-3 times per week for tight and toned glutes.
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0:00
Rear end. I'm here today to dispel the myth that tighter is better when it comes to your gluteals
0:08
Yes, we want them strong. In fact, sometimes gluteus maximus is actually called the sleeping giant
0:15
because it's huge and yet still weak and not functional. So we are wanting those areas to be strong
0:23
but also soft. So today we'll be doing a combination of strengthening and stretching. And I'll explain
0:29
this as we go along. Let's start on our backs. Roll down onto your back
0:40
Take your right foot and cross it over your left knee. Then reach through that space you've created between the legs with the right hand
0:49
and with the left hand, reach around the left thigh. Interlace your fingers between the thigh and the calf
0:56
Now bring your attention to the right foot. flex the foot and place the ankle a little more firmly into the knee
1:05
I like to rock a little side to side here, especially if this is my first pose of the day, warming up
1:16
As you rock, start to encourage the right knee away from your chest
1:21
as the left knee pulls in towards the chest, hopefully opening up the right side hip and butt
1:29
muscles. Let's take this figure four pose into a twist. Release the hands
1:41
Let your legs as one unit move all the way over to the left
1:46
Now to keep the left foot from slipping down, sorry, to keep the right foot from slipping
1:51
down, anchor it with the left hand. So left hand on right foot
1:56
Then press your right knee and, right hip down towards the bottom of the mat
2:04
Open up the right arm, bending the elbow so that the shoulder gets heavy to the ground
2:10
Here we have a twist through the spine and a hip opener
2:16
Spend a couple deep yogic breaths here directing the breath into the place of sensation
2:26
Slowly unwind. come back to neutral and switch out the legs. Flex the left foot, place it over the right knee
2:36
then reach through, interlace your fingers underneath the thigh. Pull the knee in towards your chest as you draw the left knee away
2:46
getting a nice deep stretch through the left hip and booty. And then you could rock a little side to side here
2:56
notice if you feel this a little bit more if you rock to the right or rock to the left
3:03
let's take the twist release the hands keep the legs in one unit just as they are and then drop them
3:16
over to the right pin down the foot with the hand release the other arm left arm out to the side
3:24
and then really start to slide and slither your left hip and left knee down away from the chest
3:41
One of the problems with the buttocks getting too tight is that they start to tug on the lower back
3:50
Slowly unwind. We'll do just a bit of core strengthening to help
3:54
help support that lower back now. Pin your hands underneath your rear
4:00
And then as if you're riding a bike with one big wheel, reach the legs up, down, in, and around
4:12
So one big bicycle wheel, strengthening the front of the core to support the lower back
4:23
It's all connected. one more time really start to use your lower
4:32
ab muscles for this then pull the knees up into the chest give yourself a little hug
4:38
and rock up to a comfortable seat cross the legs instead of crossing the legs in
4:48
as you might normally take those shins out a little bit further
4:52
towards the top of the mat and close up the knees, narrowing the space you've created between the legs
5:00
Flex your feet, take any extra out from underneath the rear, and then let yourself forward fold
5:08
Again, a nice stretch here for the gluteus muscles and also for the other little tiny muscles called the Deep Six in the rear end area
5:21
The Deep Six includes the Pariformis. which is a little muscle which tends to get really tight
5:27
and starts to constrict the sciatic nerve. So very important to keep it nice and loose and fluffy
5:38
With your next inhalation, come up slowly. Simply switch out the shins, opposite shin in front
5:47
and fold forward again. Try not to let your rear end leave the ground
5:52
really anchor it down as much as you can. So we've stretched the glutes now
6:09
Let's come on up and start to strengthen them a little bit. You'll need your block
6:16
So have your block handy. Then come to all fours. to begin
6:23
lift up the right knee and flex the foot like you're standing on the ceiling
6:27
and we'll just take little pulses here about 10 little pulses really working
6:33
from the place where the thigh and butt join today we're going to make up a word called
6:41
thut this is the space between the thigh and the butt let it lift the leg
6:46
good bring that knee down then we'll take the knee out to the side like a dog on a fire hydrant
6:55
and kick the foot straight out not back but out bend the knee place it down to the ground
7:03
four more times up out in down again try not to let your weight splay out to the left hip too much
7:15
try to keep the weight centered between both hands engage your core i think we have one more
7:23
and let it go take a break from the wrists roll them out make some fists
7:34
remember if you have sensitive wrists like me you can watch my easy on the wrists class
7:40
on yoga download.com okay come back to all fours let's do that again on the
7:45
the other side. From the foot, little pulses with the foot, straight up to the sky. Really let that
7:56
space between the thigh and the butt do the work, contracting and strengthening with each pulse
8:05
Keep the breath flowing. Then release the knee to the ground, take it out to the side, extend the leg straight out like you're trying to kick the wall
8:27
Bend the knee place it down Four more times Again try to keep your weight evenly centered really engaging the core the whole way for stability
8:47
Once again, take a break with the hands. This time, turn the palms down, fingers facing your knees
8:56
Draw it back. The weight comes back towards the hips to stretch that carpal
9:01
tunnel area of the wrists. All right. Let's do our leg lifts this time with the block
9:11
Place the block to the ground, and then place your left knee on it to begin
9:15
Left knee. The right leg will come up, pass the block, as high as possible
9:25
Then slowly allow the right knee down. Right knee up. up and high, lift that hip and down
9:37
Now it may seem like the right leg is doing the work
9:41
but the work is actually coming from all the little muscles of the left hip as the hip, the ball and socket joint
9:49
of the hip gets nice and juicy and lubed with that movement
9:54
One more time, can you feel it? I can. Good. Then with the left knee on the block, lift the knee like the dog on the fire hydrant
10:07
extend the leg, bend the knee, and down. Just two more times here
10:13
Up, out, and down. Last time, woo-hoo. My left hip feels it
10:24
It's strengthening. Hope yours does too. Let's try the other side. Right knee
10:31
the block. Now lift that left knee up, up, up, hip lifts and slowly down. Imagine in your
10:41
mind's eye the ball and socket joint on the right side, moving, lubing up. With all that movement
10:50
comes the synovial fluid that rushes through the joint. All the little stabilizer muscles of
10:57
that area are getting strong. One more time. And we'll just do about three of the other type
11:10
So lift the knee, take it out to the side, extend the leg straight out
11:15
bend the knee and place it down. Two more. Last one
11:27
Oh my goodness, good job. Let it go. place the block out to the side
11:32
Child's Pose Release your hips back and down and in child's pose
11:40
make fists again stretching out those wrists Slowly rise now from child's pose
11:55
Bring your feet underneath you and hang in a forward fold. grab your block
12:02
step onto the block with the left foot step the right foot up so it's parallel to the left
12:10
now bend your left knee a lot so that the belly presses onto the thigh let yourself go again
12:16
this is an asymmetrical utanasana forward fold to again get into the stretch of the hip glute
12:24
and also the IT band from here slowly start to straighten out the left leg as much
12:30
as you can, make it long. Your left hip will lift. Straighten it by pressing the foot into the
12:37
block all the way down to the core of the earth. Shift your weight forward into the balls of the feet
12:44
And then, with the fingertips on the ground or an extra block or chair or whatever you need
12:50
walk your fingers over to the right side of the mat. Lean your weight into the left hip a little bit
12:57
until you feel the stretch down the outside edge of the leg
13:01
This is the IT band, iliotibia band. Should feel really good. Then walk your hands
13:09
back towards center. To release, bend the left knee deeply. Step off the block
13:17
Place the block underneath the right foot. Asymmetrical Utanasana on the other side
13:24
Start with the knee bent. Fold forward. Little by little, start to straighten out that knee as much as you can
13:33
Lengthening from heel to hip. Pour a little weight into that right hip
13:39
It's okay to shift most of your weight over that way. And then roll the weight forward to the balls of the feet
13:45
Notice how that changes the stretch. From here, walk your fingertips off to the left side of the mat
13:54
Big breath. This can be quite intense. Use your breath to mitigate the sensation
14:04
Slowly come back to center. Bend the knee, step off the block
14:14
Hang forward fold. And then with your hands, locate your sacrum, that bony triangle right above your butt crack
14:23
and then start to tap it. give it some good thumps and then let your hands top all the way around your rear end give the touch a little tapping little massage here and forward fold once again
14:41
bend your knees with your next inhalation slowly roll up through the spine tucking the tailbone now engage the thud the place between the butt and the thigh to come
14:55
into a baby backbend. Arms sweep up overhead. Press your thought forward so that the heart
15:02
lifts and fold forward. Bend the knees, stretching open the rear end as you come forward and down
15:11
Step your right foot back into your first lunge. Good. Engage the glutes. Really squeeze both sides of
15:20
the booty. Then walk your left foot out to the side. Place the right hand on
15:25
the ground for support and the left hand against the left knee turn your foot towards the
15:32
pinky side stretch it open come back to center step left foot back into plank pose squeeze the booty as you
15:46
lower down slowly continue to squeeze the rear end place the tops of the feet to the ground and
15:55
Inhale for Cobra Bhuzangasana. Lift through the heart. Exhale, lower down slowly
16:04
Tuck the toes. Pull your butt back as if you're coming into child's pose
16:10
downward facing dog. Now spread open your sit bones. Feel the breath, the width of the rear end
16:19
Step right foot forward. Take some time here in lunch. to firm it all up, then slide the foot out to the side
16:30
plant left hand down and right hand against the knee. Open up, lean back a little bit
16:41
Good. Both hands come down. Launch into the right leg to step left foot forward, forward fold
16:52
Squeeze the thought as you roll up slowly and reach high, baby back bend at the top
16:59
Exhale, forward fold. Step right foot back just like before. And then step left foot back into plank pose Place the left hand to the middle of the mat and roll over into the outside edge of the left foot for Vashi side plank
17:20
Now really squeeze the button. Make sure that the hips are squared towards the side of the mat
17:29
Smile and release. Let's try the other side. It's okay to be a little wobbly here
17:38
Press your hands and feet to the ground, squeeze the rear end, pull the belly up and in, and release
17:49
Plank pose, firm, and lower. Cobra, untuck toes, peel the heart up
18:00
Exhale, tuck toes. Press hips way back. Feel the opening through the sit bones, downward facing. dog
18:14
Look forward. With the next exhalation, step your feet to your hands
18:20
Inhale, bend the knees and look up halfway. Exhale, deep forward fold
18:26
Bring the weight to the balls of the feet. Inhale, engage the thought as you rise
18:33
Baby back bend, hips forward, heart high. Eagle pose. wrap right arm under left bend down deeply through the knees wrap right leg up and over now you may need to use your toe on the ground as a kickstand or maybe the right toes will wrap around the left thigh left calf excuse me doesn't really matter what we're working here is a stretch through the booty through the glutes so bend the knees a little bit further then squeeze
19:08
Wease the knees together. Release and stand still. Second side of eagle
19:21
wrap your left arm under your right. Bend down deeply. Left leg up and over again
19:27
The toe can be on the ground or wrapped around the calf. What's more important is that you get a nice knee bend
19:34
and then in opening up, through the derrier. Squeeze your knees together, feel the sit bones spread further
19:48
Release, unwind, stand still. Inhale, arms up, baby back bend here, hips forward
19:58
Exhale, fold forward, bun the knees. Inhale, half lift. Exhale, plank pose once again
20:08
lower all the way to the ground this time take the arms forward and the legs back inhale with the
20:19
exhalation lift everything up inhale again right here exhale bend the elbows and open the legs
20:28
inhale forward exhale open it up inhale with the exhalation we're
20:38
Strengthening the paraformis muscle. Inhale. And exhale. Pariformis in the middle of the butt region
20:48
And again, one more time. Release down hands underneath shoulders. Press back
20:58
Downward dog. Reach your left leg high. Bend the knee, open up the hip
21:08
both sides of the butt. So make sure that the hip crease of the right side stays pulling up
21:15
and back. Then look forward and step the left foot forward. Lunge. Spin the right foot down
21:24
for Warrior 2. Open up. As you settle into your lunge, firm up the left side tush
21:38
Good. Keep everything firm. Straighten the left leg for triangle pose. Then reach forward with the upper body. Lengthen and take the hand to your shin or to your block. Shoot the right arm straight up to the sky. Still engaging your booty
22:02
and then slowly come up Warrior 2 let's take it to the other side straighten
22:13
rotate left foot in right foot out sink down deeply squeeze the feet in towards each other
22:22
and really feel how that activates the thighs the butt pull the core in
22:27
keep all of that as you're straight in the leg for Tricuanasana
22:32
reach hand comes down to shin or block warrior two once again
22:46
come up find your space firm strong pointed and then
22:57
straight in the leg hands to the hips turn both sets of toes out, bend the knees for horse. Take a deep inhalation, exhale it all out. With the next
23:15
out breath, straight in the legs, squeeze the butt as you come up. Inhale down. Exhale up. You can bring
23:28
your hands to your heart if you'd like. Inhale down. Nice and slow
23:32
exhale up squeeze the heels in towards each other too like you're trying to wrinkle up your mat on the way up
23:40
so with the exhalation a lot of energy right here all right from here from here straight in the legs
23:56
hands to the hips turn the toes in slightly this time for proserita patatenasana
24:02
stretching the area we just strengthened. Inhale, open the heart. With your exhalation, feel free to bend your knees
24:11
or keep straight legs to come forward with a flat spine. Take the hands down to the ground
24:19
Doesn't matter how far down you go. What's more important is you start to fill your sit bones spread open
24:25
and opening a fluffing, a softening of the rear end. roll the weight forward to the balls of the feet
24:33
lengthen through the spine from the tailbone to the crown of the head
24:38
let's start some lunges so you may need to widen your stance a little bit
24:50
then go ahead and bend the left knee and turn the right toes up almost like a little ninja move
24:56
press into this left foot into the bent knee side to spring to the other side
25:06
And back and forth. It's an explosive movement that comes from the bent knee side
25:14
This is really working the abductors of the hip. A couple more times
25:23
Good. The next time you bend the right knee, excuse me, right side
25:29
let's come into pigeon. So slide that foot over to the left and drape the shin down
25:38
Take a moment to look over your left shoulder. This will square your hips so one hip is not spilling down to the ground Then separate the hands a little wider coming up onto your fingertips With your inhalation lift and open your heart
25:57
With your exhalation, bow forward, hopefully feeling a nice stretch through the right hip
26:04
Inhale up. And exhale once again, bow. Inhale up. and exhale down
26:17
One more time up. This time, make a little pillow for your head with your hands
26:25
and rest all the way down. Take the hands underneath their shoulders now
26:40
as gracefully as possible come up with the right leg and place the foot on the ground
26:47
and then we'll just transfer the weight into our little lunging action over to the other side
26:54
take your time no rush find pigeon pose at your own pace
27:00
when you arrive look over your right shoulder square the hips separate the hands
27:09
broaden through the heart with the inhalation with your exhalation forward fold
27:16
a couple more times inhale up exhale down stretching open the left hip
27:25
and glutes inhale up exhale down one more time up exhale come down
27:36
make a little pillow for your head with your hands This is a nice time to take some exhalations through your mouth
27:45
So open up the mouth and breathe it all out. Releasing any pent-up tension from your hip, from your glutes
28:01
from all the little muscles in there that tend to get so tight
28:09
Then place the hands underneath the shoulders. Rise up through the torso
28:16
This time spill your weight into the left hip so that you can swing your right leg up over and around
28:23
for Arta Matsyandrasana our spinal twist. It very much helps the twist if we've opened up the hips
28:31
like we have, the glutes. So let that glute area really sink down
28:35
into the right side without sitting on the foot. take the right hand behind your back
28:40
hug the knee up into the chest and start your twist lift and lengthen through the spine
28:48
soften the lower body release unwind switch out the legs again settle down through the sit bones
29:03
softening through the left hip especially hug your knee up into your chest
29:08
lengthen first and then twist back unwind first
29:23
roll down onto your back preparing for a bridge pose
29:33
slide the feet close up to your heads roll your shoulders underneath you a little bit
29:39
and then squeeze the butt a little bit as you lift up
29:43
if you squeeze too much your knees will splay out so also engage the adductors the inner thighs
29:50
to pull the knees back towards parallel then I like to make robot arms
29:55
digging the elbows in fingertips up slide the feet together now press firmly into the left foot
30:04
drive it down into the ground and lift your right leg up. Let's make bicycles
30:11
So the right leg is moving, but the left hip and glutes
30:15
are actually doing the work here. You probably feel that. Release right leg up to the ground
30:26
Really drive the heel down into the ground and lift the left leg
30:31
Let it move. Good. This is our last strengthening exercise of our session. Let that leg come down. Lift up into bridge a little bit higher. Squeeze. Slowly release. Come on down
30:59
Next we'll take a shoelace pose or gomukasana legs on the ground. It's
31:06
It's a little awkward to get into. You may need to watch up onto your screen
31:11
So essentially we cross one leg on top of the other. Lift up the torso so that we can grab the hands around the feet
31:18
That's the awkward part. And then allow the torso to come down
31:24
Pull the feet down gently with your hands. Pull the knees down towards each other and towards your chest
31:33
send some long soothing breaths into the hip wherever you feel this the most
31:42
we're going to hold for a moment here softening slowing down the breath
31:56
Try to release any gripping you might have
32:07
through the frontal hip flexors through the belly or the face and release
32:20
Unwind the legs, let's do it on the other side. So cross opposite knee on top
32:26
top, reach up, grab the feet, pull the feet down to the ground and the knees down to your
32:34
chest. And then even here, try to find a little more softness. If you're interested in reading
32:54
more about why you should trade in your buns of steel for a fluffy butt. You can read a blog post I wrote
33:01
with that same title on my website, Elisefabricant.com. Let's unwind and prepare for shavasana now
33:12
Bring the feet close up to your hips for one last little bridge pose. Peel tailbone and lower back
33:20
middle back and upper back, finally up off the ground. Pause here for a moment, engaging the glutes one last time, and then reverse that action, upper back, middle back, lower back, tailbone, soften the glutes as you extend the legs out for shavasana, final relaxation pose
33:46
Turn the palms up. Get heavy. From your toes, knees, hips, pelvis, shoulders and head, let everything go
34:06
Soften the edges around your breath. Stay as long as you'd like here in Shavasana
34:17
Thank you so much for practicing in Yoga Download.com. have a wonderful day namaste
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