The Best Hip Exercises For Pregnancy [+ Quick Workout]

Staying active while pregnant has SO MANY BENEFITS. And while being active during pregnancy looks different for all pregnant women (especially in the first trimester when life is brutal), there are a few key elements almost all mamas should try to tie in. 

Before we delve into the good stuff, I want to remind pregnant women of two things: 

The first is that every pregnancy is different, and every situation is different. Though glute exercises are notoriously safe and effective, consult with your doc or before randomly doing an exercise (especially if you weren't overly active when you got pregnant!).

The second is that I like to advise pregnant women to be "active" and not "fit". Meaning: your goals have shifted.

You should not be worried about aesthetics, performance, or personal records. Instead, move because it feels good. Walk more, take up prenatal yoga etc. It shouldn't be about intensity but about preparing for labor, postpartum, and general enjoyment.

The Exercises

All the hip exercises below target the glutes (more on glute training here). The best part? You’ll feel them working within 1-2 reps—the glutes burn fast and change shape as they contract. Learn how to engage glutes if you need more support.

If you’re not feeling them, your setup is likely off. Adjust until you do.

As with any full-body workout, quality beats just going through the motions. Slow down. Focus on how the repetitions feel. To make the exercises harder, use a green mini band, which is a glute staple.

FYI: Exercises on your back are fine in the first trimester, but many mamas struggle after the second. In that case, elevate your upper body. You can mix these hip exercises into your routine, pick 3-5 for a circuit, or try the mini pregnancy hip workout at the end.

The Glute Bridge

Glute bridges are one of my go-to hip exercises for pregnancy, especially in the first trimester when lying on your back is still comfy.

They target the main glute muscle—as long as you move through your hips, not your low back (which can be tricky during pregnancy!).

I was able to do them in my third trimester, but that’s not the norm. After the first trimester, lying flat can restrict blood flow to your babe, so always listen to your body.

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. Another option is using a glute bridge variation to make it harder.

To perform a glute bridge:

• Lying on your back, bend your knees and bring your heels close to your bum. Feet shoulder-width apart roughly.
• Push through your heels and lift your hips by squeezing the glutes.
• Pause at the top with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.

Quadruped Kickback

A hip exercise that requires a stable core! You'll be on all fours on this one, and while the main goal of the exercise is to move through the hips, the challenge while pregnant is to engage the front abs a bit and not allow excessive movement through the low back.

Make sure to keep the foot close to the ground and think of pushing back with your heel while squeezing the bum muscles to extend the hips.

To perform:

• Come into a tabletop position on all fours.
• Keeping the knee of the working leg flexed, the core strong and engaged, move through the hip as you raise the foot towards the floor.
• Do not let the low back drop, and make sure to keep the knee bent. Return the knee towards the floor by releasing the tension in the glute.

Rep Range: 10-12 repetitions per le,g so long as the low back can stay stable

Hip Thrust

This is a one-up on the glute bridge and targets the same area. Hip thrusts while pregnant are best performed in the second trimester, when lying flat on your back can cause problems.

Learn more about how to do a bench glute bridge (hip thrust).

This exercise isn't great for those in the third trimester, though as the belly begins to get in the way (though you can take your feet wide to help!)

To perform it:

• Begin by placing your mid to upper back (right about the bra strap line) on a bench (or table, or couch).
• Feet flat on the floor and hips dipped towards the floor. The feet will be slightly outside of your hips. At this bottom position, your knees should be slightly behind the bridge of your feet/your heels.
• Begin to push through the heels, squeeze the glutes and lift the hips towards the ceiling.
• Pause briefly and lower them toward the ground.

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

Clamshells

This hip exercise while pregnant targets the outer hips, which provide 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 pregnancy hip exercise is great throughout all trimesters, so long as there is no discomfort from training unilaterally (one side/limb at a time)

To perform the exercise:

• Lay on your right side with your legs stacked and knees slightly bent. Make sure your shoulders, hips, and heels are in one line.
• Place your top hand on your top hip. Keeping your heels together, squeeze your glute while opening up at the knees.
• Release the squeeze and return the knees to meet each other. You should feel the muscles under your hand contract.

Rep Range: 15 repetitions for two sets.

Kneeling Squat

This articular hip exercise will be cut out towards the end of pregnancy, though, as your belly grows. But in the first and second trimesters, it's great for the hips and the quads.

No dumbbell needed!

To perform it:

1. Come into a kneeling position holding.
2. Hinge forward slightly while keeping a flat back as you bring your bum toward your heels.
3. Drive through the floor, squeezing the glutes as you come back into an extended position with a full bum squeeze at the top.

Rep range: 12- 15 repetitions

Banded Squat

This squat variation 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.

To perform:

• Set up with your feet wider than your hips, and place the band below your knees.
• Push the hips backward and lean forward slightly as you begin to bend the knees and lower toward the floor.
• As you do, drive the knees out against the band, keeping the feet flat on the floor.
• Pause brieflyy then squeeze the glutes and push back up to the top of the squat.

Rep Range: 10-12 repetitions for two sets.

Straight Leg Abductions

A supported position and an exercise you can use in all trimesters!

To perform:

• Come into table top position and make sure the core is engaged and low back is neutral. Take the left foot out to the side and keep the left leg straight with the toes pointed.
• Use the left glue to lift the left foot up and down.

Repeat for 10-15 per leg.

Froggy Pumps

Another exercise that will be most beneficial in the first and maybe second trimesters before laying on your back gets too be too much.

That said, you can always elevate your back slightly by throwing a couch cushion underneath.

To perform it:

• Laying down, being the soles of your feet close together and towards your bum.
• Squeeze the glutes and with your knees driven out (knees wider than hip-width apart) raise the hips.
• Pause and return the hip to the floor.

Perform 15-40 repetitions.

Curtsy Lunge

A great exercise throughout all pregnancy trimesters, so long as your balance is okay. If not, I'd suggest using TRX straps for support (peek this second trimester TRX workout.

To perform the lunges:

• Stand upright in a comfortable position. Step the left foot back and across the line of the left leg.
• Lean forward a bit and lower the knee toward the floor while hinging slightly at the hips. Keep the foot of the right leg fully on the floor.
• Push through the right foot and return the left foot back to the starting position.

Perform for 8-12 repetitions per leg.

Reverse Plank

Don't let the image fool you, this can be done with your knees bent and feet flat on the floor too to make it less intense (great for the third trimester!).

Basically, it's a reverse tabletop and coming into that posterior pelvic tilt it what fires your glutes.

To perform:

• Begin with your hips on the ground, legs straight out in front of you, and your hands with fingers pointed out a few inches behind your hips.
• Squeeze the glutes and raise the hips high into the air, coming into a posterior pelvic tilt. Open up the chest and hold.

Perform for 20-40 seconds.

Note: If it's too much, simply bend your knees and bring your feet under the hips for more support.

Quick Pregnancy Hip Workout

Below is an example of how you can use the hip exercises for pregnancy. While you can easily perform them one by one for 2-3 sets, you'll get more bang for your buck by taking a few of them and making them into a mini circuit.

For the workout below, perform each exercise back to back for the prescribed number of reps. Don't rest until the last exercise. Then, rest and repeat for a total of 2-3 times.

This mini glute circuit can be done 2-3 times per week and is a great way to get hip exercises in while pregnant!

Don't forget to pin these hip exercises while pregnant!

Other Fitness Resources You'll Love

• Safe ab exercises for pregnancy
• Glute training 101: everything you need to know
• How to work out in the first trimester
• How to work out in the second trimester
• Third trimester workout tips
• The best bodyweight glute exercises
• Glute activation exercises
• Glute isolation exercises
• Sweaty glute finishers
• The benefits of strong glutes
• How to reduce back pain by training glutes
• The ultimate guide to home workouts
• Fitness tips for moms