As a strength coach, I love split stance exercises (split squats, lunges, incline/pitcher lunges, etc) due to the various benefits that result from them (glute engagement, stability, single leg strength, etc.). However! It's super important to note that the changes that occur in the pelvis during pregnancy can seriously affect active mamas!
In my experience, about 50% of the Pregna-Fit ladies experience some sort of pelvic, hip, lower back, or pubic bone pain while performing split stance exercises, especially towards the end of the 2nd and into the 3rd trimesters, when tons of changes are occurring including weight gain, posture shifts, and the relaxation of various ligaments and tendons in the pelvis, along with the rapid weight gain of baby & fluid retention. While some mamas can comfortable continue doing split squats & reverse lunges, I am always ready to modify where necessary to an exercise where the feet are on an even plane like squats & deadlifts.
Something as simple as getting out of bed one leg at a time, slipping on ice, or getting up off the floor can sometimes trigger this discomfort. Listen to your body! If split stance no longer feels good, change things up! You will have plenty of time to get it back postpartum.
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