Glutes are such an important and overlooked part of a strong pregnant body. We are going to work them today with this quick workout you can do at home with just a mini band. 

What’s a mini band? 

It’s a small resistance band you can loop just above your knees or around your ankles. It will help to get your posterior chain (butt, hamstrings) firing. I lift heavy weights all the time and I tell ya, these mini band workouts are still super hard and have made a huge difference in strengthening my glutes. 

These are my favorite of mini bands that I recommend to all my clients. 

Why strong glutes? 

Ok there is the obvious great butt thing which is of course nice, but beyond that strong glutes are super important for the overall function of your body. It can help reduce low back and improve your pelvic floor function. 

Glutes are the best friend of your pelvic floor.

If you want to learn more about how exactly you want to approach exercise in pregnancy, what adjustments you need to make in pregnancy, and what substitutions I recommend for common exercises check out my free e-book on Adjusting Exercise in Pregnancy. 

See below for the full workout video where I coach my friend Daira through this workout.


3 rounds

  • 20 Mini Band Side Steps
  • 10 Banded Air Squats
  • 20 Reverse Lunges
  • 20 Sec Double Suitcase Carry
  • 20 Sec/Side Plank


Equipment needed:

  • Mini Band

Good luck with the workout, keep me posted how it goes. Tag me on instagram @heather.osby so I can see how you do! 

If you’re unsure of how to put together pregnancy-safe workouts, I’d love to be your coach during this time of your life.  I think you’ll love The Pregnant Athlete At Home Workout Program I’ve put together. 

Click here to start the program ASAP. 

3-4 Workouts a week 
Each workout designed for the exact week of pregnancy you’re in
video demos 
Warm ups & Prehab 
Plus special bonuses