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6 Hip Exercises You Should Do While Pregnant

I preach a lot about staying healthy, fit and active while pregnant. There are literally just SO MANY benefits. And while being fit while expecting looks different for everyone (read how a fitness junkie like me struggles), there are a few things every soon-to-be mama should focus on. And your hip exercises are one of them.

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If you follow this blog, you’ll know I touch on glutes (your bum muscles!) a lot. From Why You Need To Train Them, my favorite glute exercises, and how they can help prevent back pain I adore glutes.

And in pregnancy (as well as recovery), strong glutes are a must. The Glutes are one grouping of muscles contributing to the elusive “pelvic floor” you hear so much about. Your pelvic floor is essentially like a big sling that helps keep your internal organs where they should be. So you can see what having a strong one might be beneficial.

On top of providing help to your pelvic floor, the glutes are hip and pelvis stabilizers. As our babes grow our posture shifts placing more stress through the back and lower torso. Our hips also begin to widen in order to prepare for birth. All of this is expected and normal.

However, if your hips are chronically lose, you’re going to have trouble stabilizing through the hips which is going to cause pain, discomfort and problems with movement. Keeping the muscles around and supporting the hips and pelvis strong is one way to prevent these issues.

So what’s a pregnant mama to do? Build up some strength! Below are a few of my favorite hip exercises to do throughout pregnancy. These exercises are low impact and require only your bodyweight or use of a Green mini band. Nevertheless, each and every pregnancy is different so double check with your doctor, midwife or osteo if you’re struggling.

Glute Bridges

This is best done in the first trimester when laying in a supine position on the floor is still comfortable and is one of my favorite hip exercises. It targets the main glute muscle so long as you move through your hips and not your low back.

Rep Range: glute bridges can be used in higher volume so a range of 15-20 for two sets is great. Add in a pause at the top to really feel your glutes contracting.

Notes: Adding a green mini band right below the knees will help target the outer hips as well as the main glute muscle.

Hip Thrust

This is a one up on the glute bridge and targets the same area. It’s best performed in the second trimester when laying flat on your back can cause problems. This exercise isn’t great for those in the third trimester though as the belly begins to get in the way.

Rep Range: 15-20 reps for two sets. Pause at the top to get the most of the exercise.

Notes: Adding a green mini band right below the knees will help target the outer hips as well as the main glute muscle.

Clamshells

This exercise targets the outer hips which provides more stabilization to the pelvis. You’ve got to really ensure you squeeze the glutes to open the knees instead of rotating the entire pelvis.

This exercise is great throughout the entire pregnancy so long as there is no discomfort from training unilaterally (one side/limb at a time)

Rep Range: 15 repetitions for two sets.

Notes: Add a green mini band above or below the knees will provide additional resistance and strengthen the hips further.

Squat With Towel Slide

Squats during pregnancy are great to help build muscle around the hips and strength through the lower body. Adding in a sideways slide makes the exercise a bit more challenging and targets the outer hips more. This movement is perfect in the first and second trimester but becomes a bit too unstable with the growing belly by the third.

Rep Range: 8 slides per squat for two sets

Side Lying Abductions

This exercise is exactly like the clamshells but with a longer lever. Again, the goal is to use the bum muscle and the hips to lift the leg- not to swing the leg up high or roll the hips open. This exercise is great throughout the entire pregnancy so long as there is no discomfort from training unilaterally (one side/limb at a time)

Rep Range: 15 repetitions for two sets.

Notes: Add a green mini band around the ankles will provide additional resistance and strengthen the hips further.

Banded Squat

Another great squat exercises this one can be done throughout all trimesters (though you’ll have to widen your stance in the third). The band helps provide external resistance to the squat and forces you to use your glutes to push against it thus strengthening the outside of the hips.

Rep Range: 10-12 repetitions for two sets.

Standing Band Hip Thrust

This exercise goes back to training the main glute muscle only this time in a standing position requiring a hip hinge. It’s perfect for third trimester when laying down is a bit tricky. In order to see the benefits though you’re got to understand the hinge. It’s crucial for this exercise and for being a mom in general. Learn how to hip hinge.

Don’t forget to pin these pregnancy hip exercises!

These hip exercises don’t have to be done all at once (though they can). You can pick 2-3 of them and work them into your current programs or make a circuit from them and perform the circuit a few days per week. There’s lots of ways to go about using them.

Keeping the hips strong and stable throughout pregnancy is hard- your body is working against you. But it is doable! Staying strong through that musculature will help lessen discomfort and chance of injury as well as speed along your post labor recovery. Rock these exercises throughout your pregnancy and you’ll be set!