Your glutes play a LARGE role in your daily function, including how well your pelvic floor can work! However, many of our fitness programs focus on only one part of the range of motion of the glute: the external rotation and hip extension. If you also include internal hip rotation with hip flexion, you can increase the length of your glute which improves the strength and overall function.
So, adding internal hip rotation to your glute workouts can:
- Increase glute strength,
- Improve pelvic floor function,
- Create more space in the lower part of the pelvis,
In this glute workout, we will be incorporating BOTH internal and external hip rotation to increase the strength of the glute!
At the bottom of the movements when you have the most bend in your hip (hip flexion), you’ll be finding more internal hip rotation. This will bring more length to the glute. A great cue is to think rotate your belly to your thigh, or imagine that your pelvis is rotating on top of the femur bone.
And then at the top of the exercise when your hip is extended, you will find more external rotation to shorten the glute.
10-Minute Glute Workout: Improve Your Pelvic Floor Function & Prep for Birth!
In this workout, you’ll need some weights and a long resistance band with a place to attach it!
3 Rounds, 30 seconds on each side (or roughly 10 repetitions):
- Split Squat with Internal and External Hip Rotation
- Lower to the bottom of your lunge, rotating your belly to your thigh to find internal rotation at the hip. You should feel your glute and hamstring stretch more at the bottom. Focus on keeping the knee stacked over the ankle and weight in the big toe of the forward leg.
- Exhale to stand up as you rotate the hip to an open position to feel your glute “clench” or shorten.
- Staggered Stance RDL with Banded Lateral Resistance
- Place the forward leg inside a long, looped resistance band with the band resting on the inside of the lower thigh.
- Step away from your point attachment until you feel a pull on the band that you now need to resist.
- Inhale to lower to the bottom of the RDL as you reach the weight towards the opposite foot, rotating the belly towards the thigh. You should feel more of a stretch in the glute and hamstring. Similar to the previous exercise, keep the knee stacked over the ankle and weight in the big toe.
- Exhale to stand up, as you extend in the hip and find an open hip position.
- Hip Airplanes
- The round concludes with a hip mobility exercise. Grab onto a sturdy structure and lift one leg.
- Rotate to find an open hip position, feeling more of a stretch in the groin. Then rotate to find a closed hip position as you bend in the standing leg, to feel more of a stretch in the glute.
You can do this workout during both pregnancy and postpartum to increase the strength of your glute and reap all of the other benefits, such as improved pelvic floor function, and decreased pelvic pain. If you’re pregnant, helps you prep for birth!
Prepare for Your Birth with MamasteFit Prenatal Fitness Programs
If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!
MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!
Our prenatal fitness programs are offered in several formats:
- 40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
- Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
- Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow