I know you want to feel strong and stay active in a way that feels safe—and maybe you’re worried that you’ll need to stop doing hip thrusts as your belly continues to grow.

But great news—you don’t have to stop doing hip thrusts during pregnancy 🥂! Thrusts are an awesome exercise to maintain lower body strength and support your pelvis and lower back. I LOVE hip thrusts. They’re one of my favorite exercises, and there ain’t no way I’m giving them up during pregnancy!

Here’s 6 tips to keep you safe and comfortable while building that booty:

1. Move the Weight Lower on Your Thighs: As your belly grows, proper positioning becomes key. Slide the dumbbell or barbell lower onto your thighs to keep the weight away from your bump and ensure your comfort.
2. Shorten your Range of Motion: Shortening the range of motion by elevating the bar on a surface like a step or bench makes it easier to keep the barbell away from your belly.  If using a Smith Machine, add safety bars to limit your depth.
3. Add Cushioning for Comfort: Adding a bar pad, towel, or sweatshirt as padding helps reduce pressure on your hips and thighs. This little tweak can make all the difference in your comfort during lifts.
4. Use Resistance Bands Instead of Weights: Bands are an excellent alternative to traditional weights, providing continuous tension and allowing for varied resistance setups. Attach a band to a weight tower or place it around your feet for a safe and effective hip thrust variation.
5. Try Kneeling Banded Thrusts: Switching to a vertical, kneeling position with a band around your pubic bone helps you practice hip hinging—a vital movement for pregnancy and postpartum fitness. This modification offers glute activation while keeping your torso upright and comfortable.
6. Take it To the Floor: Switching from a hip thrust (where your torso is elevated) to a glute bridge (where you lie flat on your back) can be a game changer as your belly grows. This modification allows you to maintain glute activation while reducing strain on your core and ensuring comfort. By lying on the floor, you have more stability and can focus on the movement without worrying about extra pressure on your back or belly. Plus, it’s an easy way to keep targeting your glutes safely, even in later stages of pregnancy.

Check them out in action in the video below:

Modifying your hip thrusts during pregnancy can keep you active, strong, and safe. These modifications can help you stay strong and confident throughout your pregnancy. For more tips on pregnancy and postpartum fitness, stay connected by following my blog and YouTube channel!

I know learning how to modify your favorite exercises to accommodate your growing and changing body can be confusing. Thankfully, we can modify pretty much every exercise to match your goals and limitations. To learn more about how to tailor your fitness routine during pregnancy, book a free 10-minute call with me! Let’s chat about your specific needs and create a plan that works for you.