When we think about preparing our bodies for birth, most people imagine working on their pelvic floor or breathing techniques. But guess what? There’s a major muscle group that often gets overlooked, and it’s one I help pregnant women strengthen all the time:

your glutes!

Yep, those muscles that help power you through a squat are actually a key player during pregnancy and beyond. Glute strength supports your pelvic stability, keeps your back happy, and can even make labor and delivery a little smoother. Let’s talk about why glutes matter so much and dive into a few simple exercises you can start doing today.

Why Your Glutes Matter During Pregnancy

Your glutes (aka your booty muscles) are part of a group of muscles that help stabilize your pelvis and spine. They’re like the foundation of a house—when they’re strong, your whole body is supported. During pregnancy, your growing belly changes your center of gravity, which puts extra strain on your back and pelvis and can make you LOSE YOUR GLUTES!

dun. dun. dun!

Strong glutes can counterbalance the aches and pains of pregnancy, keeping you aligned and reducing common aches and pains like low back pain, pelvic pain, and sciatica.

Glutes and Birth? Oh Yes!

But it’s not just about pregnancy! Strengthening your glutes can help make pushing during labor more efficient. Having strong, well-recruited muscles in your lower body allows you to access the power you need during birth without exhausting yourself as quickly. Plus, after delivery, strong glutes can help support your recovery, improving posture and overall core stability. Basically, we aren’t going for giganthuge glutes- we are just looking for BALANCE.

Glute Exercises I Love for Pregnancy

There are so many great ways to strengthen your glutes, and I often give pregnant clients specific exercises designed to improve motor recruitment (how well your brain and muscles communicate), support stability, and gently build strength. Here are a few go-tos:

1. Glute Squeezes for Motor Recruitment

These are a simple but effective way to wake up your glutes and improve the connection between your brain and muscles. I often recommend these because they help your body recruit the right muscles at the right time.

How to do it: Sit or lie on your back with your knees bent. Start by squeezing your glutes (as if you were pinching a coin between your cheeks) for 5 seconds, then relax. focusing on activating those glute muscles with each squeeze. Notice if one side turns on first!

This exercise isn’t about big movements—it’s about building that brain-to-muscle connection so you can recruit your glutes more efficiently in bigger exercises (or when walking, climbing stairs, or even pushing during labor).

2. Bridges

Bridges are another excellent exercise for glute strength and pelvic stability. This one also engages your core, making it a double win during pregnancy.

How to do it: Lie on your back with your knees bent, feet hip-width apart. (If you aren’t comfy on your back don’t do this) Slowly lift your hips towards the ceiling, squeezing your glutes at the top. Hold for a second, then lower down with control. Aim for 10-15 reps, focusing on using your glutes rather than your low back to lift.

3. Side-Lying Leg Lifts

This one targets your glute medius, which plays a big role in pelvic stability (something we need a lot of during pregnancy).

How to do it: Lie on your side with your legs stacked and knees slightly bent. Lift your top leg towards the ceiling, keeping your hips stable and your core engaged. Lower back down slowly. Do 10-12 reps on each side.

4. Squats

Squats are a powerhouse move for glute strength and one I incorporate often because they mimic functional movement patterns like sitting and standing (which we do a lot of in daily life!). They also help prepare your body for the squatting position many women instinctively adopt during labor. But be careful!!! It’s super easy to just rely on your quads…

How to do it: Stand with your feet a little wider than hip-width apart, toes slightly turned out. Lower into a squat by sending your hips back, keeping your chest lifted, and then press through your heels to come back up. Focus on squeezing your glutes as you rise.

Why Strength Matters—Beyond Birth

Strengthening your glutes isn’t just about preparing for birth—it’s about supporting your body during pregnancy, making labor more efficient, and helping with postpartum recovery. When you take the time to build strength in your glutes, you’re setting yourself up for better balance, less pain, and a more functional core-pelvic floor system for life after baby.

So whether you’re just getting started or already deep in your pregnancy journey, don’t forget to show your glutes some love! Your body will thank you—and you’ll feel more powerful and aligned as you move through pregnancy, birth, and beyond. 💪

Love,
Emily

Where Have My Glutes Gone?