My Fav Pregnancy Leg Exercises + Printable Workout

Can I workout while Pregnant

I have a love/hate relationship with leg workouts. I love how much working out your legs can change your physique by adding muscle and curves and I HATE how bad the workouts hurt. For me, building upper body muscle has been way easier. I know most women find this the opposite but 8 years of cheerleading left me with pretty muscular arms. On the other hand, I’ve walked around with bird legs my whole life until I really started lifting 4 years ago.

Some of my first leg workouts left me in complete tears. I could barely sit down to go to the bathroom (totally true) and I would be soaked down to my sports bra in sweat. So, when I found out I was pregnant I was pretty terrified about losing my leg muscle because I knew how hard it was for me to get them in shape. My first couple of weeks of pregnancy were really rough due to morning sickness. I mostly stuck with walking on a high incline to keep them in shape and over the last 10 weeks I’ve been able to incorporate weights again.

I will say – the intensity of my leg workouts are 100% different than my non-pregnant days. I quickly found out that some movements were just too uncomfortable to do with my growing belly and others left me completely breathless. I’ve also decreased the weight of each motion by at least 50%. I’m in complete envy of my crossfit friends who are able to keep up with their regular routines while pregnant. For me, I’ve paired down working out all together from 6 days a week to 3-4 days. Still, I always make sure to incorporate working out my legs somewhere in the week.

If you’re looking for a way to keep those legs in shape while pregnant I’ve come up with a list of 10 of my go-to leg workouts that I rotate around weekly. With the help of my friend, Ariana (a badass personal trainer out of Vancouver), I have videos to go along with each movement too (click each movement for video)!

  1. Single Leg Glute Bridges
  2. Kettlebell Deadlifts
  3. Goblet Squats
  4. Banded Monster Walks
  5. Alternating Forward Walking Lunges
  6. Alternating Curtsy Lunges
  7. Banded Clams
  8. Kick Backs
  9. Wall Sits
  10. Step-Ups

I’ve also made this awesome FREE printable leg workout routine for my pregnant ladies. I recommend doing the workout once a week for 4-6 weeks. Click the box below to get it sent to your inbox!

Leg workout you can do pregnant

Have a great day!
Heather Stammen bodybuilding




P.S. Can I tell you how awkward it is to jump while being months pregnant!?)

Best Leg Exercises while pregnant

  • Amy

    How much weight would you use if you were not pregnant, trying to build muscle in your glutes and thighs?ReplyCancel

    • Have you already been working out your legs? If so what’s your current sets and reps ReplyCancel

    • It depends where you start at to be honest. You should try to increase your leg workout weights 5-10 pounds every two weeks in my opinion. Always focus on your form though. If you cannot get through a whole set at the new heavier weight, do as many as you can and then drop the weight. This will eventually help you get up to a new range 🙂