Get to know your Glutes: The key to a safe, pain-free practice

A strong, supportive bottom is key to a safe, pain-free practice. Here’s what you need to know about the gluteus maximus, medius, and minimus muscles; why our sedentary lifestyles are overstretching them; and how to use your yoga practice to balance your backside. By Jill Miller.


FOR MANY PEOPLE, appearance is the top priority when it comes to their posterior. But yoga practitioners also know that the glutes can do so much more than look great in jeans: They’re the primary players in many of the movements that make it possible to do yoga. The gluteus maximus, medius, and minimus—along with many other smaller, supporting muscles—act as a base of support for the pelvis and hips. What’s more, these hard-working muscles stabilise your femur (thighbone) in your hip socket, rotate your femur internally and externally, and draw your leg back. And yes, all of these actions also help us stand and walk, and even support us when we sit.

Unfortunately, there are a number of ways we jeopardise the health of this important muscle group. For starters, our increasingly sedentary lifestyles are leading to what experts call “gluteal amnesia”, in which the butt muscles become overstretched and underused (read: weak). On the flip side, it’s also possible to overuse and overexert these muscles— whether we’re excessively clenching the tush in certain asanas, such as Warrior Pose II or Wheel Pose, or pushing too hard while running or hiking. Not only do under- or overworked glutes affect range of motion in the hips and sacrum, but strength imbalances can also lead to instability or pain when we’re on our mats. Here’s how to find a happy medium.

Your glutes in backbends

The gluteus maximus can be your best friend when it comes to safely performing backbends. Yet overusing this big muscle by clenching your butt as you backbend can lead to irritation and injury in the spine and sacroiliac (SI) joint. In order to mitigate excessive spinal compression in backbends, it’s helpful to use the buttocks and adductors (inner thighs) to support the weight of the pelvis, hips, and spine. Work on the following actions:


Make sure your feet are parallel to one another—and that the hips and legs are not externally rotated, which compresses the SI joint and causes the sacrum to tilt forward (nutation), possibly leading to pain.


Activate your inner thighs to ensure that the gluteus maximus does not turn the hips outward. Squeeze a block between your thighs in almost any backbend to train your adductors to “turn on”.


Contract your glutes in order to posteriorly tilt (tuck) your pelvis while simultaneously activating your abdominals as if doing Ardha Navasana (Half Boat Pose). This will minimise lumbar compression and transfer more of the backbending action into vertebrae higher up the spine.

A new epidemic: Gluteal amnesia

Are you sitting right now? Squeeze your buttocks, then release them: You should feel them tighten, then slacken. While slack muscles aren’t necessarily a bad thing—all of our muscles shouldn’t be firing at all times, after all—resting all of your body weight on your slack glute muscles (as you do when you sit) creates a lengthening of the fascial tissues within and surrounding the glutes, which weakens the gluteals’ natural tension. When the buttocks are excessively weak, the quadriceps and hip flexors have to work harder to compensate, and these muscular imbalances often sneakily follow us onto our mats to cause problems and pain. Want help? Keep reading for some poses to try.

The gluteals are made up of three layers of muscles:


This muscle sits partway under the gluteus maximus and connects the ilium (hip bone) to the side of the upper femur. It helps you externally rotate your leg when it’s extended behind you, and internally rotate your hip when your leg is flexed in front of you. Together with the gluteus minimus, this muscle abducts the hip (moves it outward). This is your chief “side stepping” muscle.


This is the biggest of the gluteals, and it attaches to the side of the sacrum and femur. It’s responsible for extending and externally rotating the hip joint. The maximus creates forward thrust as you walk, run, and rise from a squat.


A smaller muscle located under the gluteus medius, the minimus helps you abduct, flex, and internally rotate the hip. You’ll use this muscle when you make circular movements with your thigh. Underneath these three main gluteal muscles are what are commonly referred to as the “deep six” or “lateral rotator group”, all of which externally rotate the femur in the hip joint. These muscles include: OBTURATOR INTERNUS, QUADRATES FEMURS, GEMELLOS INFERIOR, OBTURATOR EXTERNUS, GEMELLOS SUPERIOR, PIRIFORMIS

4 poses to put your rear in high gear

Virabhadrasana III – Warrior Pose III, with squats


All of the gluteals must work to perform this movement—the “deep six” external rotators keep each side of the pelvis stable in spite of the different actions in each hip, and the larger gluteals add additional support for the hips. This move forces your buttock muscles to shore up their connection from the thighs through to the lower back to keep the hips and spine stable.

HOW TO: From High Lunge with your left foot in front, stretch your arms forward, parallel to your mat and to each other, palms facing one another. As you exhale, press the left thighbone back and the left heel actively into the floor; straighten your left leg and lift the back leg to come into Warrior III. Keep your pelvis level as you bend your left knee slightly (shown), then straighten it. Repeat 6-8 times without letting the spine, shoulders, or pelvis change their relationship to one another. If you can’t balance, place your fingers on a wall and allow them to slide up and down as you move. Repeat on the other side.

Setu Bandha Sarvangasana- Bridge Pose, variation


This pose is exactly the opposite of sitting: It places the hips into extension and strengthens all of the deep and larger buttock muscles. What’s more, this posture also helps you figure out which side of your glutes is stronger. The more you practice it, the better each buttock will become at supporting its counterpart.

HOW TO: Rest on the ground with your arms on the floor. Unlike the classic version of Bridge, keep your arms and shoulders passive so that they don’t compensate for your gluteal strength. Place your feet parallel to each other and a few inches from your butt so that when you lift up, your shins are perpendicular to the floor. Activate all of your deep-core muscles at once to keep the natural curves in your spine intact. Then, activate your glutes and raise your pelvis off the floor without allowing your lumbar to curve into a backbend. The key is to reach full extension, creating a diagonal line from your shoulders to your knees, without feeling any discomfort in your back. If you feel a pinching sensation or any soreness in your lower back, reinforce the tension in your abdominals and gluteals and lower your hips until you find an angle that works. Lift your left foot off the ground 1 inch and hold the pose for 4-8 breaths without any wavering or collapsing in your pelvis/hips. (If this is too much, just lift your heel.) Switch sides. Then lie flat on your back to rest. Repeat for a total of 3 complete rounds.

Salabhasana Locust Pose, with block between legs

Salabhasana will mostly target your gluteus maximus by tasking it to lift each hip, thigh, lower leg, ankle, and foot against gravity. This pose also helps you determine whether your gluteals are strong enough to lift your lower body. (For optimal health, your tush should be able to carry you.) If your gluteals “fail”, you’ll likely feel this in your lower back, which can lead to back pain.

HOW TO <image below>: Rest on your abdomen with a block between your thighs, and stretch your arms out in front of you with your palms facing one another. Activate your abdominal muscles and inner thighs. Posteriorly tilt (tuck) your tailbone by contracting your buttocks and raise your legs off the floor. This action will minimise any compression in your lower back. Activate your back muscles and raise your upper body and arms off the floor. Maintain all of this while breathing into your rib cage for 6-8 breaths. Return to the starting position, rest, and repeat 3 more times.


Utkatasana – Chair Pose

This pose mostly targets the gluteus maximus and medius, and the piriformis. Rather than off-loading the task of supporting your body weight like we do when we sit in a chair, this move puts stress on your glutes, which helps you build strength and endurance. Bonus: It takes quite a bit of strength to lower into the pose and to raise yourself out of it: These dynamic elements are just as beneficial as holding traditional Chair in the lower “sitting” position.

HOW TO: Stand in your best Tadasana (Mountain Pose) with your feet hip-width apart and toes pointed forward. Simultaneously stiffen your ab muscles and back muscles so that your spine moves as a single, stafflike unit into the pose, and contract your gluteals with a squeeze of your buttocks. As you do all of this, attempt to move the floor apart with your feet by firing your outer hips. Then, without shifting your spine, raise your arms overhead and sit deeply into an imaginary chair. Lower as deeply as you can without losing any of the muscular activation listed above or allowing your spine to change shape. (A quick mirror check helps you to see if your spine is compensating for lack of stability in the glutes and pelvis.) Breathe into your rib cage as you maintain core stability; stay here for 8 breaths or longer.