Why Are Strong Glutes Important During Pregnancy?

If I could pick one muscle group to prioritise in pregnancy (after the deep core), it would be the glutes. Here’s why.

As your pregnancy progresses, your centre of gravity shifts forward. This increases the load on your pelvis and lower back, often leading to common complaints like back pain, hip tightness, and pelvic instability. Enter the glutes — the powerhouse of pelvic stability.

The benefits of strong glutes during pregnancy include:

• Pelvic stability: Strong glutes help support the sacroiliac joints and pelvis, reducing the risk of pelvic girdle pain.

• Spinal support: Glutes counterbalance the extra load on your lumbar spine, minimising lower back discomfort.

• Hip mobility: Strengthening the glutes improves hip alignment and mobility, which is essential as your body prepares for labour.

• Better posture: Glutes are key to keeping your body upright and balanced as your bump grows.

And here’s the best part: glute work doesn’t need to be heavy or complicated. Targeted, controlled Pilates movements — like bridges, side-lying series, and standing stability work — are highly effective. These exercises not only strengthen but also teach your body how to engage the glutes functionally, which translates to better support in daily life and beyond.

Postnatally, glute strength continues to play a huge role in recovery, helping mums feel stable, strong, and ready to move with confidence again.