Exercises for Glutes and Prolapse - 5 Exercises that Work!

core core strength diastasis recti glutes pelvic floor Sep 25, 2025

Why Glutes Are Your Pelvic Floor’s Secret Superpower

Why is glute training is crucial for restoring pelvic floor balance and reducing pressure on the pelvic floor?

Your glutes (the gluteus maximus, medius, and minimus) are the largest, most powerful muscles in your body. Beyond aesthetics, they play a critical role in:

✔️ Stabilizing your pelvis
✔️ Supporting your pelvic floor
✔️ Improving posture
✔️ Helping with core strength and function

When Glutes Are Weak, Your Pelvic Floor Pays the Price

1️⃣ Pelvic Organ Prolapse (POP): Weak glutes mean less pelvic stability, forcing your pelvic floor to bear more pressure. Strengthening your glutes helps redistribute that pressure and alleviate strain.

2️⃣ Diastasis Recti: An anterior pelvic tilt (common post-pregnancy) puts pressure on your abdominal wall, and pressure in the front of your pelvic floor (bladder!) slowing core healing. Strong glutes help pull your pelvis into a neutral position, reducing strain on your core.

3️⃣ Pelvic Floor Dysfunction: Subconsciously clenching your glutes can tighten the back pelvic floor and create weakness in the front—leading to leaking, prolapse, and pain.

How to Build Stronger Glutes & Support Your Pelvic Floor

🔥 Isolate and Activate Your Glutes: Sometimes we just simply need to build more awareness and connection!
Try a Side-Lying Glute Med Wall Press to “wake up” your glutes.
Press your entire foot (outer edge, heel, and big toe) into the wall. This creates a “tripod” connection and activates the glutes naturally.

🏋️ Train 2-3 Times Per Week:

Training your glutes multiple times per week is essential to strengthening them and improving pelvic floor function.

Incorporate glute-focused exercises like:

Hip thrusts
Step-ups
Bulgarian split squats

Start light and increase weights gradually.

✋ Stop Clenching:
Many of us subconsciously clench our glutes throughout the day, leading to pelvic pain and even constipation. Check in with yourself a few times daily to relax your glutes.

In this REEL I show you a few things you can do if you’re a glute clencher.

Need more help? Grab LIFETIME ACCESS to my CoreLIFT program!

Inside CoreLIFT, we focus on glute strength 2-3 times per week to help you:

✔️ Restore pelvic floor balance
✔️ Build strength and stability
✔️ End leaks and reduce prolapse symptoms

Gain lifetime access and see results. Learn more HERE