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Glute Strength to Help Pelvic Pain

Pelvic pain in pregnancy is common and many women feel like they just have to deal with it because it’s common in pregnancy. Changes in your gait, load on your pelvis, loosening of your ligaments, and a change of shape of your pelvis are some of the reasons why some women experience pelvic pain. Because of these changes, glute muscle strength can be affected.

From my personal experience, I had pelvic pain throughout most of my first two pregnancies and am currently experiencing it in my third-lucky me! But from experiencing it and working with many clients who have also experienced it during pregnancy, strengthening the glutes can be a beneficial way to help manage the pain.

To read more on helpful strategies to use with exercises that can commonly be troublesome with pelvic pain, head to THIS BLOG POST.

Having strong glutes has many benefits, including a strong and more functional core and pelvic floor. That means strong glutes can help with back and pelvic pain and with the management of pelvic floor symptoms. So it’s important to continue strengthening them throughout pregnancy and beyond.

Before sharing these exercises, I want to make it clear that these are just a few exercises that I will try out with clients (and myself); these won’t always be the perfect answer for every woman and sometimes, certain exercises will not always be the best option for you. When pelvic pain is persistent, I highly recommend seeing a pelvic floor physical therapist, if that’s an option for you.

With that being said, let’s dive into these exercises!

Glute Bridge

*These can also be performed with a mini band like HERE.


*These can also be performed without a band.

Banded Walks

Just because pelvic pain is common in pregnancy and postpartum, it doesn’t mean you have to just deal with it. I help my clients work through managing the pain and help them find ways to move that feel good for them and help them stay strong and on track with their goals.

Want stronger glutes to help your core and pelvic floor be stronger and function better? Grab my FREE Booty Builder Guide HERE.

In this guide, you will learn why training your glutes is more important than just aesthetics (although, that is a nice benefit). Included are exercises that you may not be doing in your current training program, but should be. They can be added to your current program or mixed together for a glute-focused workout.

Want more info on how you can navigate symptoms, exercise, and your journey? Fill out this form to schedule a FREE call with me to discuss how you can get better guidance with exercise and managing symptoms in pregnancy!

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