3 exercises for hip mobility—and why it matters during pregnancy

When you give birth vaginally, your baby passes through both of your pelvic openings—the top one, called your pelvic inlet, and the bottom one, called the pelvic outlet. Just a few months ago, neither opening would likely have been wide enough for a newborn to fit through. But your pelvis becomes more flexible as your pregnancy progresses, allowing those openings to shift dynamically and accommodate your baby on its way through your birth canal.

How you position, move, and rotate your hips also affects the width of your pelvic openings. This means your hip mobility—or the ability to internally and externally rotate your hips—can impact the ease and speed of your labor. 

As long as your doctor or midwife approves, you can do these exercises as frequently as once a day. If you experience pain or discomfort, modify or stop the exercise and consult your doctor or physical therapist. 

1. Deep Squats

Why do this: to help open up your pelvic inlet and relax your pelvic floor

• Get into a deep squat position with your feet wide apart, flat on the floor and slightly turned out. Place your hands on both knees for support and let your hips sink down toward the floor.
• Keep your feet flat on the floor, if you can, and take deep, slow inhales and exhales to allow your pelvic floor to relax; repeat for 15 to 20 breath cycles.
• If getting into a deep squat is a challenge, try these modifications:
  • Hold onto a stable surface like a post, table, counter top, or the edge of your bed.
  • Place a yoga mat or towel under your heels for support.
  • Place a yoga block or footstool under your tailbone; your knees should still be higher than your hips.

2. Lunges

Why do this: to help open up your pelvis at multiple levels to prepare for your baby traveling down your birth canal 

• Get into a tall kneel position with your left hand on a stability ball or chair for support. 
• Lunge forward with your right leg so your knee is directly above your ankle; you should feel a stretch in the front of your left hip. 
• Rock back and forth 15 to 20 times. 
• Switch sides and repeat with your opposite leg.
• Do the exercise again with your right leg out to the side at a 45-degree angle. 
• Do 10 to 15 repetitions on each side with a forward and back rocking motion.
• Modification: If you experience any pelvic pain or discomfort, decrease your range of motion.

3. Windshield Washers

Why do this: to help improve general hip mobility so your pelvic inlet and outlet have more range of motion

• Sit on the floor or on a yoga block near a stable surface, like a couch, chair, or post.
• With your hands on the floor behind you or holding onto the stable surface in front of you, allow one knee to fall in toward your midline while the other knee falls outward.
• Rotate your legs back across your body to face the opposite direction and continue alternating sides like a windshield wiper.
• Repeat 20 times on each side.

Learn more about the research

Michel, S. C., Rake, A., Treiber, K., Seifert, B., Chaoui, R., Huch, R., … & Kubik-Huch, R. A. (2002). MR obstetric pelvimetry: Effect of birthing position on pelvic bony dimensions. American Journal of Roentgenology, 179(4), 1063-1067.