Exercises With Mat For Buttocks

We have 59 such exercises in our directory. Jump to the Directory

Best 10 Exercises With Mat For Buttocks

by Valerie Zeller Valerie Zeller

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Side Plank
Side Plank
Side Plank

Side Plank

The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.

How to do Side Plank

  • Start in plank pose, making sure your hands are balanced over your wrists. The elbows, thighs and knees will coordinate.

  • Move your weight to your right hip, then lower all feet on the right foot. Flex the knees until your feet are flat so it feels like you're balancing on the cement. You may stack your feet for balancing practice, or spread your feet to concentrate on the heart.

  • Raise your inner hip to the ceiling to join the inner oblique. Lift your body upward and away from the surface, holding your body in a straight line. Extend your non-supporting arm in accordance with your arms.

  • Place your arm above, palm face back. Be mindful of the body's balance.

  • Turn sides and repeat.

Side Angle
Side Angle
Side Angle

Side Angle

Side Angle is a bodyweight exercise that works your abs, deltoids, quadriceps, hip flexors and obliques and is a great easy move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, shoulders, thighs, upper body, upper legs and waist. It requires no equipment to do.

How to do Side Angle

  • Begin this pose in a lunge position keeping your feet at least 3 feet apart with your right foot being the lead.

  • Lift your arms at shoulder height and completely stretch at the knees, then lunge into your right leg until you are nearly at a 90 degree angle at the knee joint.

  • Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot

  • Keep this place for 5 to 10 breaths and move back to the starting point repeated in the opposite direction.

Warrior Pose 2
Warrior Pose 2
Warrior Pose 2

Warrior Pose 2

Warrior 2 Pose is a standing strength pose meant to energize the body and mind, increasing concentration and stamina. The posture strengthens the legs as it opens up the chest and hips.

How to do Warrior Pose 2

  • Start by laterally walking with your left leg so both legs are around 3 feet away from each other.

  • Then lunge through the right leg at around a 90 degree angle at the joint holding the left leg straight.

  • Extend all of the limbs straight forward so that they become flat in the shoulder axis.

  • Keep this place for 5 to 15 seconds, move back to the starting spot, switch sides and repeat.

Half Pigeon
Half Pigeon
Half Pigeon

Half Pigeon

Half Pigeon is a none exercise that works your quadriceps and hip flexors and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, thighs and upper legs. It requires mat to do.

Chair Pose
Chair Pose
Chair Pose

Chair Pose

Chair Pose is a standing yoga posture that tones the entire body, particularly the thighs. It involves sitting back as if you’re about to fall seated into a chair, but holding the position so your muscles stabilize and strengthen.

How to do Chair Pose

  • Walk upright and erect with your feet slightly broader than hipÂŃ-width apart with your arms by your backs.

  • Inhale and raise your arms next to your neck, extending them straight and parallel with wrists and fingers wide. Keep your head straight and back clear.

  • Exhale as you bent your legs, holding your elbows and ankles aligned. Lean your body forward to build a correct angle with the tops of your thighs. Hold your neck and ears in sync with your chest and back. Hold for 30 seconds to 1 minute.

Forward Fold
Forward Fold
Forward Fold

Forward Fold

Forward Fold is a bodyweight exercise that works your calves and hamstrings and is a great easy move. When done correctly, it can effectively target your buttocks, legs, lower body, lower legs and upper legs. It requires no equipment to do.

Triangle Pose
Triangle Pose
Triangle Pose

Triangle Pose

Triangle Pose is a standing yoga pose that opens the chest and shoulders, as well as providing a deep stretch for the hamstrings, groins and hips. The posture encourages overall balance and stability while it strengthens the muscles of the lower body.

How to do Triangle Pose

  • Start out by standing up straight and holding the spine upright.

  • Step laterally with the left foot so your feet are about 3 feet apart and hold the left foot at a 90 degree angle to the front foot.

  • Taking your right foot and move it to the left, raising your arms to chest level and side bent to the right.

  • Reach forward with your left hand as your right hand lies on your right foot, forming a diagonal line from the tip of your left hand to your right foot.

  • Keep this place for 5 to 10 breaths and return back to the starting spot.

Headstand
Headstand
Headstand

Headstand

Headstand is a none exercise that works your abs, biceps, hamstrings, triceps, deltoids and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires mat to do.

Advanced Hip Opening Sequence
Advanced Hip Opening Sequence
Advanced Hip Opening Sequence

Advanced Hip Opening Sequence

Advanced Hip Opening Sequence is a none exercise that works your calves, hamstrings, quadriceps and obliques and is a great moderate move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, lower legs, upper legs and waist. It requires mat to do.

Looking for more?

Check out these 59 exercises which target your buttocks, legs, lower body, upper legs and hips. Most of them require either mat or or no equipment and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises with mat for buttocks are there?

Now we have 59 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work quadriceps, glutes, abs, hamstrings and hip flexors.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.