6 Poses To Kick Your Butt

We love kicking some butt --whether it’s a challenging full-body flow in a C2 class or squatting it out during Yoga Sculpt. We’ve rounded up a few of our favorite moves to target your glutes, quads and hamstrings and get your booty moving! 

Bridge

• Lay on your back with your knees bent and feet planted on the floor 

• Stack your knees directly over your ankles (this might mean bringing your heels a little closer to your glutes) 

• Inhale here. Exhale, dig into your heels as you lift your hips, squeeze your glutes at the top 

• Inhale, slowly lower your glutes down 

• Complete 2 sets of 15-20 reps, rest for 15-30 seconds in between 

Clamshell

• Lay on your right side with your knees bent close to your chest and press your right forearm into the ground for support 

• Inhale here. Exhale, keep your feet together as you lift your left knee 

• Inhale, slowly lower your left knee down to meet your right   

• Complete 2 sets of 15-20 reps, rest for 15-30 seconds in between 

• Repeat on the left

Double Lunge

• Start in Crescent Lunge pose with your right foot forward and bring your hands to middle of your chest (heart center)

• Inhale here. Exhale, bend your back knee to 90 degrees, hover it just above the ground (ensure your front knee stays stacked over your front ankle)  

• Inhale, return to Crescent Lunge 

• Complete 2 sets of 20-30 reps, rest for 30 seconds in between 

• Repeat on the left 

Hamstring Curl

• Start in Table Top pose

• Inhale here. Exhale, engage your right hamstring to lift your flexed right foot high (keep your knee bent)  

• Inhale, lower your knee down to the ground  

• Complete 2 sets of 20-30 reps, rest for 30 seconds in between 

• Repeat on the left  

Leg Lifts

• Come to side plank pose and lower your bottom knee down, place your top hand on your hip 

• Inhale here. Exhale, flex your foot and use your outer glute and hip to lift your top leg 

• Inhale, lower your leg down 

• Complete 2 sets of 20-30 reps, rest for 30 seconds in between 

• Repeat on the other side 

Full-Range Squats

• Stand with your feet hips-width distance, or a little wider if its more comfortable 

• Inhale here. Exhale, bend your knees and sit back like you’re sitting into a chair behind you. Track your knees directly over your toes 

• Inhale, squeeze your glutes to stand tall, keep your knees slightly bent  

• Complete 2 sets of 15-20, rest for 15-30 seconds in between 

Once you’re done, be sure to lightly stretch your hips and quads to avoid soreness - enjoy the burn!  

For more drills and special class collections targeted to work your booty, check out CorePower Yoga on Demand. Get unlimited access to our growing collection of online yoga, sculpt & meditation classes for just $19.99/month. New classes added each month!