Keeping the glutes strong in pregnancy can be so key for warding off achy hips and low backs, supporting your belly to your bladder, and setting you up for a more comfortable (physical) postpartum recovery.

The glutes are a big (and beautiful) muscle group and are important for helping to stabilize your entire body through all the immense changes that the body sees during pregnancy.

Any Stage or Phase of Pregnancy (If They Are Working For You)

The 6 exercises below are ones regularly seen in the prenatal strength training workouts from the To Pregnancy & Beyond program.

These exercises can work for many different bodies and phases of pregnancy.

If you’re feeling comfortable (…ish!) in these positions, you can do them at any stage of pregnancy. If you find you get dizzy, lightheaded, or your breathing is impaired, please avoid them.

When To Do These Exercises

There are a few ways you can complete these exercises:

1). You can do all of these exercises together in one big circuit, as a stand-alone workout, for 3-4 sets.

2). You can choose 2-3 of these exercises to do at the end of a normal workout for 1-3 sets for some added glute work.

3). You can choose 1 of these exercises to do each day, for 3-4 sets total, to keep aches and pains at bay.

Get Your Glute Building On

Here are 6 glute focused exercises I recommend for prenatal strength building.

1). Bodyweight Squat with Band

Cues and Notes:

  • Do 10-20 reps.
  • Inhale to squat down, exhale to stand up.
  • Feel the tension from the band making your glutes work hard on the UP and the DOWN of the squat.
  • My friend Kellie Hart Davis is using a hip circle/mini band in this video to demo.

2). Band Good Mornings

Cues and Notes: 

  • Do 10-20 reps
  • Inhale to hinge back, exhale to stand up.
  • Reach the bum back waaaay far behind you + lift the bum up towards the ceiling.
  • I’m demoing with a 1 1/4 inch superband in this video.

3). Hip Thrust With Mini Band:

Cues and Notes: 

  • Do 15-25 reps.
  • Inhale to lower down, exhale to lift up.
  • Feel the tension from the band making your glutes work hard on the UP and the DOWN of the thrust.
  • I’m demoing with a medium resistance mini band in this video.

4). Seated Hinged Hip Abduction

Cues and Notes: 

  • Do 20-40 reps
  • Inhale to bring the knees in, exhale to draw the knees out.
  • Slight hinge of the whole upper body forward, trying to keep the shoulders over the thighs.
  • I’m demoing with a medium resistance mini band in this video.

5). Quadruped Hip Extension

Cues and Notes: 

  • Do 10-15 reps.
  • Inhale to bring the knee in, exhale to extend the leg out.
  • Keep the hips the shoulders facing straight down to the floor through each rep.
  • I’m demoing with a 1/2 inch superband in this video.

6). Glute Bridge with March 

Cues and Notes: 

  • Do 4-8 reps on each side.
  • Hold the top of the bridge position, exhale to bring the knee in and to touch the foot down.
  • Inhale in the glute position before the next rep.
  • You might feel less comfortable in this exercise the further into pregnancy you get, compared to the other exercises. If so, avoid it!

Jess

Ps. For even more pregnancy and postpartum workouts, exercise demos, and real-life (#momlife) musings, join my private email list here.

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