Movement · Moving Through Pregnancy
Open the Gate
Hips & Glutes · Move 13 of 16 · 10 each side
Why this one
Opening the knee to the side works the outer hip and glutes — more of the stability that protects your posture.
How to do it
On hands and knees, keep the knee bent and lift it out to the side, keeping the hips stable, then lower. Switch sides.
Keep in mind
Move only at the hip — keep the torso still and 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? →