If you’ve ever been told to “just do Kegels” for pelvic floor health, it might be time to rethink that advice.
The truth?
A strong, functional pelvic floor depends on so much more than isolated contractions—it relies heavily on your hips.
In this 20-minute hip strengthening workout, we’re moving your body through eight essential hip positions to build stronger glutes, improve movement patterns, and support your pelvic floor for pregnancy, postpartum, and beyond.
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Why Hip Strength Matters for Your Pelvic Floor
Your hips and pelvic floor work as a team.
When your hip muscles (glutes, inner thighs, deep rotators) aren’t functioning well, your body compensates—and often, the pelvic floor takes the hit. This can lead to:
- Pelvic floor dysfunction
- Leaking with movement
- Pain or instability
- Decreased performance in workouts or daily life
Instead of isolating the pelvic floor, we focus on strengthening the surrounding musculature, which leads to better overall function.
The 8 Essential Hip Movements
To truly support your body, your hips need to move in all directions:
- Hip Flexion (knee toward chest)
- Hip Extension (leg moving backward)
- Hip Abduction (leg away from midline)
- Hip Adduction (leg toward midline)
- Hip Internal Rotation
- Hip External Rotation
- Pelvic Internal Rotation
- Pelvic External Rotation
This workout intentionally trains all of these—because real-life movement isn’t just forward and backward.
What You’ll Need
- Light-to-medium weight
- Mini (glute) band
- Elevated surface (step, box, or sturdy platform)
- Yoga block
The 20-Minute Hip Strengthening Workout
1. Staggered Stance RDL (Hip Extension + Pelvic Rotation)
We start by targeting the posterior chain—your hamstrings and glutes.
How to do it:
- Stand in a staggered stance
- Hold weight in the opposite hand of your front leg (contralateral hold)
- Hinge forward, reaching toward your front foot
- Return to standing
Focus:
- Keep weight in the big toe of the front foot
- Let rotation happen at the hips—not the upper body
- Feel internal rotation as you lower, external as you stand
👉 This builds strength while training your pelvis to rotate properly over the femur.
2. Dynamic Step Drive (Functional Hip Extension)
Now we add power and coordination.
How to do it:
- Balance on one leg
- Swing your opposite arm forward
- Lightly step onto an elevated surface
Focus:
- Move from a “closed hip” (flexion/internal rotation)
- Into an “open hip” (extension/external rotation)
👉 This mimics your running stride and walking mechanics.
3. Mini Band Marches → Squat + Drive (Hip Flexion)
Time to strengthen hip flexion with control.
Level 1:
- Mini band around feet
- Alternate marching knees up
Level 2:
- Add a squat before each knee drive
Focus:
- Control the lift—not momentum
- Stay balanced on the standing leg
👉 This improves core engagement, coordination, and hip flexor strength.
4. Supported Hip & Pelvic Rotation (Wall Work)
This is where things get really important.
How to do it:
- One foot on the wall, one on the floor
- Drive the elevated knee down → then lift it up
Progression:
- Add hip external rotation as you lift
Focus:
- Standing leg = pelvis rotating
- Moving leg = hip rotation
👉 This teaches the difference between open-chain (hip) and closed-chain (pelvic) movement.
5. Side-Lying Hip Abduction (Outer Glutes)
Now we hit the lateral hip.
How to do it:
- Side plank position (knees bent)
- Push hips forward
- Open the knees
Focus:
- Don’t lift straight up—drive hips forward
- Option to separate feet for more challenge
👉 Targets glute medius, essential for stability.
6. Adductor Side Plank (Inner Thigh + Internal Rotation)
Time to strengthen the often-overlooked inner thighs.
How to do it:
- Use a yoga block under the top leg
- Lift into a side plank
- Pulse the bottom leg upward
Focus:
- Drive through the top leg
- Feel inner thigh activation
- Add slight internal rotation
👉 Builds adductor strength + pelvic stability.
7. Repeat on the Other Side
Balance matters—train both sides evenly to avoid compensation patterns.
Why This Workout Works
Most traditional workouts focus on:
- Squats
- Deadlifts
- Lunges
These are great—but they’re mostly forward and backward movements.
This workout fills the gaps by adding:
- Rotation
- Side-to-side movement
- Stability in multiple planes
👉 The result:
- Stronger hips
- Better movement mechanics
- Improved pelvic floor function
The Bigger Picture: Movement Over Isolation
Your body doesn’t function in isolation—and neither should your training.
Instead of asking:
“How do I strengthen my pelvic floor?”
Ask:
“How do I move better as a whole?”
Because when your hips move well:
- Your glutes fire properly
- Your pelvis stays supported
- Your pelvic floor can do its job
Want More Support?
If you’re looking for guided, intentional programming, MamasteFit offers:
Each program includes:
- Follow-along workouts
- Self-paced options
- Accessory work that supports real-life movement
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