The #1 Glute Mistake Moms Make (and how it's keeping your prolapse & leaking from getting better)

Why Glutes Are Your Pelvic Floor’s Secret Superpower

Glute strength isn’t just about aesthetics — it’s essential for:
✔️ Stabilizing the pelvis
✔️ Supporting the pelvic floor
✔️ Improving posture
✔️ Enhancing core function

Your glutes (gluteus maximus, medius, and minimus) are the biggest and strongest muscles in your body. When they’re strong and working properly, they help reduce pressure on your pelvic floor, improving strength, function, and even symptoms of prolapse.

When Glutes Are Weak, Your Pelvic Floor Pays the Price

1️⃣ Pelvic Organ Prolapse (POP)

Weak glutes = less support = more pressure on your pelvic floor.
Strengthening your glutes redistributes load and helps relieve prolapse symptoms.

2️⃣ Diastasis Recti & Core Instability

Anterior pelvic tilt (tilting forward) places excess strain on your abdominals.
Strong glutes help realign the pelvis, reduce core pressure, and improve healing.

3️⃣ Pelvic Floor Dysfunction

Chronic glute clenching can lead to tightness in the back of the pelvic floor — and weakness in the front. This imbalance may contribute to prolapse, pain, and leaking.

Barriers to Healthy Glutes

• Prolonged Sitting → Leads to glute amnesia (they “forget” how to activate)

• Glute Clenching → Creates pelvic floor tension and imbalances

• Poor Activation Patterns → Other muscles take over, leaving glutes undertrained

The good news: targeted training fixes this.

If your glutes feel weak, your pelvic floor feels off, or you're still leaking or experiencing pressure despite working out, there might be a hidden habit holding you back: constant glute clenching.

This common (and subconscious) habit can:

• Stall glute growth

• Worsen prolapse symptoms

• Lead to leaking during workouts

• Cause persistent hip or low back tension

In this blog post, you'll learn:

1. Why constant clenching matters

2. A 3-step process to break the habit and build real strength

3. How your glutes impact pelvic floor health

Prefer to watch rather than read? Check out the video below

Step One: Release the Clench

The first step to building functional glutes and reducing pelvic floor pressure is awareness. Start checking in with yourself every 30–60 minutes:

Are you clenching your glutes right now?

Chronic tension in the glutes can create tightness in the posterior pelvic floor, weakening the front pelvic floor muscles (which help control leaking!).

To release this tension:

• Use a foam roller or therapy ball on the glutes

• Spend 30–60 seconds per side

• Focus on breathing into any "sticky" spots

Pro Tip: If a spot feels especially tight, pause and breathe deeply into it. Tension release works best when the body feels safe, not when it's tensing harder in pain.

Step Two: Breathe and Unwind

After releasing tight muscles, it's time to breathe into the pelvis and re-establish mind-body connection.

Try inverted breathing with knees elevated on a yoga block and hips lifted. This position allows gravity to assist your pelvic organs (especially helpful for prolapse) while you:

• Inhale deeply into your back, sides, and pelvic floor

• Exhale fully to reset

Think of your pelvic floor and glutes "blooming like a flower" on each inhale.

Repeat 5–6 deep breaths, 2–3 rounds.

Step Three: Strengthen with Length

Now that you've released and reconnected, it's time to load the muscles safely.

Focus on eccentric (lengthening) movements like:

• Hinges (with wall support)

• Side lunges

• Split squats with rotation

• Airplanes (pelvic rotation over the femur)

These exercises encourage:

• Glute growth

• Pelvic alignment

• Functional strength without over-tensing

Tip: Start bodyweight. As control improves, gradually increase load.

Why Your Glutes Are the Pelvic Floor's Secret Superpower

Your glutes aren’t just for aesthetics. They:

• Stabilize your pelvis

• Support posture

• Improve pressure distribution during movement

• Take load off your pelvic floor

When they’re weak or constantly clenched:

•  Prolapse symptoms worsen due to excess pressure

• Diastasis recti healing slows due to anterior pelvic tilt

• Pelvic floor dysfunction increases

What to Do Next:👇

🔗 Grab the FREE Pelvic Floor Blueprint: modernfitmoms.com/pelvicfloorblueprint

Wake Up Your Glutes with This Video: Watch here

Join the CoreLIFT Waitlist — The 12-Week Strength Training Program for Moms with POP and Leaking: https://www.modernfitmoms.com/coreliftwaitlist

If you want stronger glutes, fewer symptoms, and better workouts, the secret isn’t more clenching — it’s releasing, reconnecting, and retraining. You don’t need more kegels or a flat butt. You need movement that supports your whole body.