Pelvic Girdle Pain Exercises: 4 Single-Leg Modifications

Fitness, Postnatal

During pregnancy, and even postpartum or pre-pregnancy, we may find that single-leg movements are more challenging and even painful! Common recommendations may be to avoid single-leg movements (but how do you walk then) and just stop doing exercises that hurt. While this is logical advice, it doesn’t necessarily address what is going on and help you find relief so that you can move your body!

First, we want to emphasize that being in pain is not a mandatory part of pregnancy. These pelvic girdle pain exercises and modifications can help you find a level of movement that feels good for your body. For some of us, it can be more challenging to find relief, and we will need the support of professionals, such as pelvic floor physical therapists.

Here are our strategies to modify single-leg movements if you have pelvic girdle pain!

1. 2 to 1 Leg Moving: Walking Lunge to Reverse Lunge

As we progress through our modifications, we are slowly introducing more and more stability to hopefully find a level that meets where you are currently.

The first modification is to adjust from both legs moving (requiring each foot to stabilize as you step) to only one foot moving. This allows you to focus your efforts on stabilizing through only one leg, as opposed to having to alternate from foot to foot.

In all these movements, we can also add some support, or increase the effort in the upper body. This will take some of the load out of the legs and could decrease discomfort. We like to incorporate a banded row into our lunge movements to help strengthen the posterior oblique sling (which can help with SI joint stabilization). When rowing, hold the band in the hand opposite of the forward leg.

2. No Legs Moving: Asymmetrical Stance, Split Stance

Next, we can limit feet movement altogether. This will increase stabilization and hopefully limit the pain you are feeling. Our common adjustments are to move from a reverse lunge, where one foot is moving, to a split stance where no feet are moving, but we are still in an asymmetrical stance.

You can adjust how you are holding weights, such as no weights, goblet hold, or holding dumbbells in the front rack or suitcase position. Additionally, we can add a row, to help strengthen the stability across the SI joint and provide some assistance during the movement. When rowing, hold the band in the hand opposite of the forward leg.

3. No Legs Moving: Even the Stance to the Squat

The final movement progression is to even the stance. Sometimes the asymmetrical stance still aggravates the pelvis, so we can even the stance by adjusting from a split squat to a squat, and see if that helps! In a squat position, you may find a deep squat with wide knees aggravates pelvic girdle pain, so it may be beneficial to do a box squat instead of an air squat set up. Additionally, we can add banded row or hold onto rings to provide some assistance in the movement. When holding the band, try to hold it in both hands.

Next, we can focus on pelvic positioning!

The pelvis shifts as we walk and move to better stabilize the pelvic joints. If the pelvis is “stuck” in certain torqued positions, it may be more difficult for the pelvic joints to force closure and could inhibit stability (or cause pain). We can work on our pelvic position with a few tips! Watch the video below to learn more.

Pain is not a necessary part of pregnancy, and we want to help you feel strong and comfortable throughout your journey! Our fitness programs incorporate modification strategies and exercises to help support pelvic girdle stabilization.

prenatal Fitness Programs

Frequently Asked Questions

How do I get rid of pelvic girdle pain?

Strength training is usually the answer — not more stretching! Pelvic girdle pain typically comes from muscular imbalance or poor coordination across the pelvic joints, so we want to strengthen the muscles that stabilize the pelvis. Exercises like the Bulgarian split squat, Copenhagen plank, pelvic floor relaxation drills, and myofascial sling movements can all help — we break them down in our 4 pain relief tips for pelvic girdle pain.

What worsens pelvic girdle pain?

Movements that challenge stability tend to aggravate pelvic girdle pain — especially single-leg movements like walking lunges, where each foot has to stabilize as you step. A deep squat with wide knees may also aggravate the pelvis, and if the pelvis is "stuck" in a torqued position, the pelvic joints may have a harder time stabilizing, which could cause more pain. The good news is that modifying these movements can help you keep training without the discomfort!

What helps pelvic pain during pregnancy?

Adding more stability to your movements can help! You can progress from movements where both feet move (like walking lunges) to a reverse lunge, a split stance, or an even-stance squat until you find a level that feels good for your body. Adding upper-body support, like a banded row, takes some load out of the legs and strengthens the posterior oblique sling, which can help with SI joint stabilization. And if relief is hard to find, a pelvic floor physical therapist can be a wonderful support.

How do you exercise your pelvic girdle while pregnant?

Slowly introduce more and more stability until you find the level that meets you where you are. Start by adjusting from walking lunges to reverse lunges (only one foot moves), then to a split stance (no feet moving), and finally to an even-stance squat — a box squat may feel better than a deep air squat. You can also adjust how you hold weights (goblet, front rack, or suitcase) and add a banded row for support and posterior oblique sling strengthening.

What is the best sleeping position for pelvic pain?

Side sleeping with a long pillow between BOTH your knees and ankles helps keep the hips in a neutral position, which can decrease the strain that leads to pain. You can also add a small pillow between your rib cage and hips for side-body support, and a wedge or rolled towel under your belly. We break down these positions — plus how to change positions in bed without pain — in our pregnancy sleeping tips.

How long does pelvic girdle pain last?

Pelvic girdle pain does not always disappear the moment baby is born — it may linger for a few weeks postpartum while the hormone relaxin is still moving through your body. But you do not need to wait for birth to find relief! There is a lot you can do during pregnancy, from pelvic position resets to strengthening the muscles that stabilize your pelvic joints — Gina and Roxanne break it all down in our episode on overcoming pelvic pain during pregnancy.

Gina Conley, MS