Glute Strengthening and Stretching

Updated: Apr 27, 2020

Remember that if you are pregnant, you have relaxin in your system – a hormone which helps your joints relax and expand to accommodate the baby. Be careful while stretching, so as not to overdo it. It may feel really great to be super flexible while you’re pregnant, but it’s not worth it to overstretch your joints and ligaments and end up having problems with them postpartum.

If you are postpartum, odds are you are very tight from delivery, recovery and all the stress from being a new mom. These stretches will be really great for you to open up those hips and stretch out your glute muscles. 

And, whether you are pregnant or postpartum, you will definitely benefit from some booty building exercises. Strong glutes will give you a good foundation for all your movements throughout the day! 

This workout is structured with 4 strengthening exercises and 2 stretches. Perform the strengthening exercises for 12-15 reps (on each side as applicable) for 3-5 rounds. After your workout, take a few minutes to breathe into your stretches on each side and really work all of the tension out of those muscles – they will thank you in the following days!


1. Donkey Kicks

a. Get in a quadruped position with your knees under your hips and hands under your shoulders

b. Keeping your knee at a 90-degree angle, flex your foot and kick it up behind you

c. Return your knee to the starting position without resting it on the ground and kick it up again

2. Goblet Squat

a. Stand with your feet at least shoulder width apart – whatever is comfortable for you

b. Hold a free weight or a kettlebell in your hands in front of your chest, just under your chin

c. Lower down into a squat, keeping your feet flat on the floor

d. Pushing through your heels, raise back up to your starting position

e. **Want to make it harder? Increase the weight you are holding in front of you

3. Glute Bridge Kickouts

a. Begin on your back with your arms at your sides and your feet flat on the ground

b. Push up into a bridge, so your body is in a straight line from your knees to your shoulders

c. While holding this position, extend your right foot straight out, supporting yourself with your left foot

d. Return your right foot to the ground and perform the same movement with your left foot

4. Miniband Stepouts

a. Begin in a standing position with a miniband around your knees

b. Lower down into a squat

c. While holding the squat, step your right foot out 6-10 inches and then return it to its starting position

d. Keep stepping the same foot in and out and then switch sides


1. Seated Figure 4

a. Begin in a seated position with your feet flat on the floor

b. Take your right foot and place it in front of your left knee

c. To increase the stretch, either scoot the foot on the floor closer to your body or lean your upper body forward towards your legs

2. 90/90

a. Begin in a seated position

b. Bring your right leg in front of you and place it at a 90-degree angle in front of your body

c. Extend the top half of your left leg straight out to the side, bending your knee at a 90-degree angle

d. To feel more of a stretch, lean forward over your front leg

Strengthening and stretching should go hand in hand. Not just for your glutes, but for every part of your body! Any time you exercise, you should take a few minutes to stretch out your muscles at the end, to help them recover and prevent them from tightening up. 

Give your booty some love today and give these exercises and stretches a try!

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