Why Retraining Your Glutes Postpartum Matters (Especially if You Want to Return to Running)

After having a baby, many moms are eager to return to the activities they love — and for a lot of us, that means running. But before you lace up your shoes and hit the pavement, there’s one muscle group that deserves your attention: your glutes.

Your glutes — the gluteus maximus, medius, and minimus — are more than just “butt muscles.” They’re key stabilizers for your pelvis and hips, help absorb impact when running, and provide power for each stride.

Why Glutes Matter Postpartum

During pregnancy, as your belly grows and your center of gravity shifts, your pelvis and posture adapt. This often leads to:

• Increased anterior pelvic tilt (pelvis tipping forward)
• Core and pelvic floor changes
• Less glute engagement in daily movements

When the glutes aren’t firing properly, your body compensates with other muscles — like your lower back, quads, or hamstrings — which can lead to hip instability, low back pain, or running injuries once you return to impact exercise.

Retraining your glutes postpartum is about restoring strength, stability, and proper movement patterns so your body is ready to handle the forces of running again.

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3 Simple Glute Activation Exercises for Runners Postpartum

These three exercises are excellent early progressions to wake up the glutes, improve pelvic stability, and prepare your body for more dynamic running drills.

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1. Eccentric Glute Loading with Adductor Engagement

Why it works:
This move teaches your glutes to control load during the lowering (eccentric) phase — an essential skill for absorbing impact with every step when you run. Engaging your adductors (inner thighs) also helps keep your pelvis stable.

How to do it:

1. Stand with feet about hip-width apart.
2. Begin lowering into a small squat.
3. As you lower, imagine trying to pull your feet toward each other on the floor without actually moving them or letting your knees cave in.
4. You’ll feel your glutes fire as they control the movement.
5. Return to standing with control.

✅ 3 sets of 8–10 reps, focusing on slow lowering and controlled exhale.

💡 Coaching cue: Think about “spreading the floor apart” with your feet on the way up and “pulling in” on the way down — this creates balanced glute and adductor activation.

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2. Running Man Glute Wall Push with Physio Ball

Why it works:
This drill mimics a single-leg running stance while giving you feedback from the wall and the ball. Pressing into the ball engages the glute of the standing leg, improving hip stability and running mechanics.

How to do it:

1. Stand facing away from the wall and place a physio ball against the wall at hip height.
2. Drive one foot into the ball in a “running man” position (hip flexed, knee bent).
3. Slightly bend the standing leg, engaging your glute to stabilize.
4. Press firmly into the ball, feeling your glute on the standing leg light up.
5. Hold for 5–8 seconds, then switch sides.

✅ 3 sets of 5 reps per side, holding each for several breaths.

💡 Coaching cue: Keep your hips level and ribs stacked over your pelvis. You should feel your glute working, not your low back.

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3. Banded Side Walking

Why it works:
Side walking with a resistance band strengthens the glute medius — the side glute muscle responsible for stabilizing your pelvis when you’re on one leg. This is crucial for single-leg control, which is exactly what happens every time your foot hits the ground during running.

How to do it:

1. Place a resistance band around your thighs or ankles.
2. Stand with feet hip-width apart, soft bend in the knees, and hips back slightly.
3. Step to the side, keeping constant tension on the band.
4. Avoid letting your knees cave in, dragging your feet, or rocking your pelvis.
5. Take 8–10 steps in one direction, then return.

✅ 2–3 sets in each direction, maintaining control and glute engagement the entire time.

💡 Coaching cue: Think “hips level and glutes on.” Don’t let your feet snap back together — control both the step out and the return.

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Glutes First — Then Miles

If you want to return to running feeling strong and supported, start by building your glute foundation. These exercises help retrain your body to stabilize with each step, absorb impact, and move efficiently.

As you get stronger, you can progress to more dynamic movements like single-leg bridges, step-ups, and running drills — but starting here ensures your base is solid.

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✨ Bottom line: Retraining your glutes postpartum isn’t just about strength — it’s about protecting your body, improving your running mechanics, and making your comeback smoother and stronger.

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Disclaimer: This article is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider or a qualified pelvic health professional before starting any new exercise or rehabilitation program, especially if you are pregnant or postpartum.

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