Hip thrusts are a popular exercise involving a bridge-like movement that primarily targets the gluteal muscles and hamstrings. Maintaining a strength training routine, including glute work, is generally recommended during pregnancy, provided safety guidelines are followed. The main consideration for pregnant individuals is modifying the traditional setup, especially as the pregnancy progresses. This article provides information on safely incorporating hip thrusts into a prenatal fitness plan.
Why Glute Strength Matters During Pregnancy
Gluteal muscles, particularly the Gluteus Maximus and Gluteus Medius, provide significant support to the pelvis and spine during gestation. As the fetus grows, the center of gravity shifts forward, increasing the inward curve of the lower back, known as lumbar lordosis. Strong glutes act as a counterbalance, helping to maintain a more neutral pelvic alignment.
The increased production of the hormone relaxin contributes to greater laxity in joints, including the sacroiliac (SI) joint in the pelvis. Strengthening the glutes creates muscular stability around this joint, potentially mitigating common issues like lower back and pelvic girdle pain.
Focused glute training can help prevent other muscle groups, such as the quads and hip flexors, from overcompensating for the shift in posture. Ultimately, maintaining strong glutes supports core and pelvic floor health, which can ease discomfort during pregnancy and aid in postpartum recovery.
Avoiding Supine Position: Risks in the Second and Third Trimesters
The traditional hip thrust setup requires lying flat on the back (supine position), which presents a physiological risk in later pregnancy stages. As the uterus enlarges, typically after the first trimester, it can compress the inferior vena cava (IVC). The IVC is the large vein responsible for returning deoxygenated blood from the lower body back to the heart.
This compression, known as Vena Cava Compression Syndrome or supine hypotensive syndrome, reduces the amount of blood returning to the heart, leading to a decrease in cardiac output. This may cause symptoms such as dizziness, pallor, sweating, or nausea, usually within 3 to 10 minutes of lying down.
More concerning is the potential for reduced blood flow to the placenta, which can be affected by IVC compression. Most medical guidelines recommend avoiding the supine position, especially after 20 weeks of gestation, or when the uterus can be felt above the belly button.
Safe Setup and Essential Modifications for Hip Thrusts
To perform hip thrusts safely past the first trimester, the supine position must be avoided by elevating the torso. This is achieved using an adjustable bench or a sturdy wedge to prop up the upper body, typically creating an angle of 30 to 45 degrees. Elevating the torso shifts the weight of the uterus off the inferior vena cava, allowing for uninterrupted blood flow.
Resistance requires modification, moving away from heavy barbell hip thrusts to focus on control and muscular endurance. Bodyweight hip thrusts, light to moderate resistance bands, or a single, light dumbbell placed low on the thighs are generally safer options. Using a resistance band around the hips provides continuous tension and is a low-impact way to continue glute work.
Foot placement should be adjusted to maximize comfort and stability, often involving a wider stance than pre-pregnancy to accommodate the growing belly. When performing the movement, it is important to limit the range of motion by avoiding excessive hip extension at the top of the thrust. Overarching the back can place undue strain on the lumbar spine and pelvic floor, which are already under increased pressure.
Focusing on slow, deliberate movements and controlled breathing is paramount for engaging the transverse abdominis, the body’s deep core muscle. Instead of bracing with maximum force, a gentle core contraction should be maintained throughout the movement to support the spine.
Immediate Warning Signs to Stop the Exercise
While exercise is beneficial during pregnancy, specific signs indicate the need to stop the activity immediately and seek medical advice. These symptoms are not normal parts of a workout and warrant prompt consultation with a healthcare provider:
- Vaginal bleeding or leaking fluid from the vagina.
- Sudden, sharp pelvic or abdominal pain.
- Chest pain or a racing heartbeat.
- Dizziness, lightheadedness, or feeling faint, especially after a change in position.
- Unusual shortness of breath.
- Persistent, painful contractions.
- Calf pain and swelling, which could indicate a blood clot.