9 BEST YOGA POSES TO STRENGHTEN YOUR GLUTES FOR HIKING.
When it comes to hiking, strong glutes are a game-changer. Not only do they help power you up steep trails, but they also protect your knees, stabilize your hips, and give you the strength to carry that fully loaded pack.
Here are nine of the best yoga poses to fire up your glutes, making every hike feel that bit easier.
1/ Chair Pose (Utkatasana)
Why it’s great: Chair Pose targets your glutes, quads, and core, building strength and endurance for those long uphill climbs.
How to do it:
- Start in a standing position with feet together or hip distance apart (whichever is comfortable for you).
- Bend your knees, sending your hips back as if you’re sitting into a chair, while raising your arms overhead.
- Engage your glutes and hold for five to ten breaths. Repeat three times.
Game Changer Yoga Tip: Keep your weight in your heels for maximum glute activation and sink as low as you can, without tipping forwards.
2/ Warrior III (Virabhadrasana III)
Why it’s great: This balancing pose strengthens your glutes and the entire posterior chain, helping with stability and power on uneven terrain.
How to do it:
- Stand tall, shift your weight onto one leg, and hinge forward from your hips, lifting the opposite leg behind you.
- Extend your arms forward, put them in prayer position at the chest or place them by your side (whatever helps your balance and feels good in the shoulders.)
- Keep the lifted leg active and the glutes engaged. Hold for five breaths, then switch sides.
Game Changer Yoga Tip: A lot of the work in this pose comes from the standing leg – keep this leg strong and stable with a micro-bend in the knee, focus on grounding the foot.
3/ Bridge Pose (Setu Bandhasana)
Why it’s great: This is a classic glute-strengthening pose that also opens up your hip flexors, balancing the effects of long uphill hikes.
How to do it:
- Lie on your back, bend your knees, and place your feet hip-width apart.
- Press into your feet and lift your hips, squeezing your glutes at the top.
- Hold for five breaths, then lower down with control. Repeat for five rounds.
Game Changer Yoga Tip: Try lifting one leg at a time for a more challenging variation.
4/ Goddess Pose (Utkata Konasana)
Why it’s great: This pose strengthens the glutes, inner thighs, and quads while enhancing hip mobility.
How to do it:
- Stand with feet wide apart, toes turned slightly out.
- Bend your knees deeply, lowering your hips toward the floor.
- Place your hands at your heart or raise them overhead.
- Hold for five to ten breaths, engaging your glutes and keeping your spine straight.
Game Changer Yoga Tip: Try lifting one heel at a time, or both, for extra challenge.
5/ Locust Pose (Salabhasana) or Half Locust
Why it’s great: This pose focuses on the glutes and lower back, building strength for carrying weight during hikes.
How to do it:
- Lie on your stomach with arms at your sides.
- Lift one leg at a time, engaging the glutes, and keep your pelvis grounded.
- Hold for five breaths, then switch legs. Repeat three times.
Game Changer Yoga Tip: The image above shows the full expression of the locust pose – you can try this for a challenge. Lift both legs and your shoulders (keeping the gaze down.) Movement and power comes from the glutes and not the lower back in this pose.
6/ Warrior II (Virabhadrasana II)
Why it’s great: Warrior II strengthens and tones the glutes, legs, and core, while building endurance.
How to do it:
- From a standing position, step one foot back and bend the front knee.
- Extend your arms parallel to the ground and look over your front hand.
- Hold for five to ten breaths, focusing on engaging the glutes of your bent leg.
Game Changer Yoga Tip: The deeper you can go with the bend in the front leg, the more challenging this pose will feel for the glutes.
7/ Lunge with a Twist (Parivrtta Anjaneyasana)
Why it’s great: This pose strengthens the glutes and challenges your balance while improving core strength.
How to do it:
- Step into a lunge with one leg forward and the opposite knee on the ground.
- Twist your torso towards your front leg, leading with the torso.
- Hold for five breaths and switch sides.
8/ High Crescent Lunge (Anjaneyasana)
Why it’s great: This lunge variation builds strength in your glutes and legs, preparing you for the demands of steep climbs.
How to do it:
- Step one foot forward and rise onto the ball of your back foot.
- Bend your front knee, keeping the back leg strong and straight.
- Lift your arms overhead and hold for five to ten breaths. Switch sides.
Game Changer Yoga Tip: The deeper you can go with the bend in the front leg, the more challenging this pose will feel for the glutes.
9/ Standing Split (Urdhva Prasarita Eka Padasana)
Why it’s great: This pose strengthens the glutes and hamstrings while improving balance.
How to do it:
- From a standing position, hinge forward, placing your hands on the ground or blocks (if the ground feels too far away.)
- Lift one leg toward the ceiling, engaging the glutes.
- Hold for five breaths, then switch sides.
Game Changer Yoga Tip: Focus on stability in your standing leg, much of the work comes from the leg on the ground. It doesn’t matter how high you lift the leg, even a little way of the ground can start to work into the glutes. If you want an extra challenge, try placing your hands on the ankle.
Looking for more?
You can find my bespoke yoga for hiking online course here. This includes three flow sessions and one yin session – ideal for hikers prepping for a long-distance trek.
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