Bump-Friendly Glutes and Hamstrings: Safe & Strong Moves for Mamas-to-Be
Pregnancy glute workout plans don’t have to be boring, complicated, or risky. In fact, when done right, glute and hamstring training during pregnancy can feel empowering, pain-relieving, and even energizing. If you’re a mum-to-be in Brighton or Hove looking to move safely and stay strong, this bump-friendly lower body workout is for you.
I’ve worked with countless mums-to-be at my Brighton & Hove studio, and one thing’s always clear: when your posterior chain is strong, everything else—from posture to pelvic stability—feels better.
Let’s dive into my go-to bump-friendly glute and hamstring workout, with four movements that are safe, effective, and totally doable (even on those lower-energy days).
pregnant women doing exercise
Why a Pregnancy Glute Workout Matters
Your glutes and hamstrings are part of the powerhouse that supports your changing body during pregnancy. They help:
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Stabilize your pelvis
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Reduce lower back pain
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Improve posture
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Prepare your body for birth and beyond
A strong backside also sets you up for a smoother postpartum recovery. Win-win, right?
“I remember training one of my prenatal clients at 30 weeks—she told me these moves made her feel more ‘connected’ to her body again. That’s the goal.”
Top Glute and Hamstring Exercises for Pregnancy
This plan includes 4 safe, low-impact glutes and hamstrings exercises. No lying flat on your back for long stretches. No risky balance challenges. Just solid, supportive movement.
Add This Routine To Your Training Plan 1–2x a Week
| Exercise | Sets | Reps/Time | Notes |
|---|---|---|---|
| Banded Pull-Throughs | 3 | 12–15 reps | Great for hip hinge pattern + glute activation |
| Tall Kneeling Thrusts | 3 | 10–12 reps | Builds glute strength without spinal load |
| Elevated Hamstring Glute Bridges | 3 | 10–12 reps | Modify by keeping feet on step if needed |
| Hamstring Plank | 3 | 20–30 seconds | Strengthens core and hamstrings together |
Pregnancy Glute Workout Plan: 4 Safe Moves
1. Banded Pull-Throughs
Use a resistance band anchored low behind you. Hinge at the hips, drive through your heels, and squeeze your glutes at the top. Keep the motion controlled.
Expert Tip: Keep your spine long and neutral—avoid arching the lower back.
Learn more: Why Glute Activation Matters in Pregnancy
2. Tall Kneeling Thrusts
Kneel on a soft surface, knees hip-width apart. With a resistance band around your hips (anchored in front), squeeze your glutes to drive your hips forward.
3. Elevated Hamstrings Glute Bridges
Lie on your back (or slightly inclined if you’re further along), with heels on a low box or bench. Drive through your heels to lift your hips, engaging glutes and hamstrings.
4. Hamstring Plank
Lying on your back with heels on a box or stability ball, lift your hips into a plank-like position and hold. This isometric move is a sneaky burner for the hamstrings!
Expert Tip: Focus on breathing! Exhale gently as you lift and engage your pelvic floor.
Pregnancy-Safe Progressions
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Reduce reps or sets on days you’re feeling fatigued.
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Add light ankle weights or mini bands for progression.
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Always tune into your body—no pain, no straining.
If you’re unsure, consult your GP or a pre/postnatal fitness professional. If you’re local, give us a call for a bump-friendly assessment.
My Go-To for Expecting Clients
Over the years in my Brighton studio, I’ve had the privilege of working with so many strong, inspiring mums-to-be. And you know what? No matter their trimester, energy level, or fitness background, certain exercises always rise to the top.
The tall kneeling thrust and elevated hamstring glute bridge are total game-changers. Why? Because they’re simple to set up, incredibly effective at targeting those sleepy glutes and hammies, and totally bump-safe.
I remember one client in her third trimester who came in feeling tight and tired. We swapped out a more demanding circuit for just these two movements. After two rounds, she stood up and said, “Wow—I feel like I can walk without waddling again!”
These moves aren’t flashy, but they deliver results—supporting the pelvis, easing back tension, and giving that amazing “switch-on” feeling we often lose during pregnancy.
Best part? You don’t need a gym or loads of kit. A band, a bench or step, and a little space is all it takes.
If you’re looking for just one or two reliable lower body exercises to keep in your rotation throughout pregnancy, make it these. They’re low risk, high reward—and you’ll thank yourself for it postpartum too.
Final Thoughts: Safe Strength for Mums-to-Be
Pregnancy changes a lot, but one thing stays the same—you deserve to feel strong, supported, and confident in your body. These bump-friendly glutes and hamstrings exercises aren’t about pushing hard or “doing it all.” They’re about choosing smart, supportive movement that helps you feel better right now.
Take what you need from this plan, leave what you don’t. Even just one or two sets can make a big difference. You’ve got this—and if you ever need a little extra support, I’m just around the corner in Brighton, drop me a call.
Let’s keep you moving, mama. 💪
For Brighton & Hove Mamas
Looking for pregnancy-safe strength training in Brighton or Hove? Get in touch.
➡️ Book a bump-safe fitness consultation
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