Movement · Moving Through Pregnancy
Heel to the Sky
Hips & Glutes · Move 12 of 16 · 10 each side
Why this one
Lifting the bent knee behind you strengthens the glutes — the powerhouse that supports your back and pelvis as the belly grows.
How to do it
On hands and knees, keep one knee bent at 90 degrees and lift it behind you toward the ceiling, foot flexed, then lower with control. Switch sides.
Keep in mind
Lift from the glute, not the low back. Keep the hips level.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →