Lateral Lunges: A Powerful, Gentle Exercise for Pregnancy Loss Recovery

Pregnancy loss changes your body in ways that aren’t always visible and often aren’t talked about enough. Many women are told to simply “rest” or to wait until their next cycle before returning to movement, but gentle, intentional exercise can actually play a meaningful role in healing. One movement I return to again and again with my clients is the lateral lunge.

It’s simple. It’s grounding. And it supports the areas of your body that often feel the most impacted after loss.

In this post, I’m breaking down why lateral lunges are a great starting place for rebuilding strength and confidence in your body during recovery.

1. Lateral lunges strengthen the hips and glutes — key areas affected by pregnancy loss

After pregnancy loss, the pelvis and surrounding muscles can feel unstable, weak, or unfamiliar. The glutes and outer hip muscles often need a gentle re-introduction to strength work, especially if you’ve had pain, bleeding, fatigue, or emotional overwhelm keeping you from moving.

Lateral lunges target these exact muscles.

By stepping to the side, you activate the glute medius, adductors, and deep rotators — the muscles that help your pelvis feel supported again. This strength is essential as your body recovers from hormonal changes, shifts in posture, and the physical toll of miscarriage.

2. They support pelvic stability without adding pressure

One of the biggest concerns after pregnancy loss is protecting the pelvic floor. High-impact exercises or intense abdominal work may feel too intimidating or uncomfortable early on.

Lateral lunges allow you to strengthen surrounding muscles without creating excessive downward pressure.

They help your hips and core work together in a way that supports the pelvic floor rather than strains it. This makes them a safe, accessible option for early recovery — especially if you’re not ready for deeper core work yet.

3. Side-to-side movement reconnects mind and body

After loss, many women tell me they feel disconnected from their bodies. Certain movements feel foreign. Some feel too emotional. Others feel completely overwhelming.

Lateral lunges offer a grounding alternative.

The slow, controlled shift of weight side-to-side encourages you to reconnect with how your body moves. You’re not pushing your limits — you’re rediscovering them. That gentle exploration can feel empowering when everything else feels unpredictable.

4. They mimic real-life functional movement

Recovery isn’t just about exercise — it’s about getting back to the things you do every day. Picking something up from the floor. Turning to grab something. Stepping sideways. Regaining balance.

Lateral lunges build the strength and control you need for all of these functional tasks.

They help your body move with more confidence and stability, which is especially important during a season when everyday activities may feel heavier physically and emotionally.

5. Lateral lunges meet you where you are emotionally and physically

One of the most important aspects of pregnancy loss recovery is avoiding the all-or-nothing mindset. You don’t need to “bounce back.” You don’t have to return to your previous strength overnight. You’re allowed to take it slowly.

Lateral lunges give you space to do that.

They can be modified for any fitness level, they don’t require equipment, and they can be done at a pace that matches your emotional energy for the day. Movement shouldn’t feel like pressure — it should feel like support.

How to start with lateral lunges

Start with small steps and a shorter range of motion.

Focus on form, breathing, and how your pelvic floor feels rather than depth or intensity.

If you’re unsure what’s safe for your body, a pelvic floor physical therapist can help guide you in a way that honors your recovery and your story.

Try out these different variations!

Movement can be part of healing

Pregnancy loss brings layers of physical and emotional impact. Movement won’t erase the grief, but it can help you feel more grounded, connected, and supported in your body again.

Lateral lunges are just one tool — but a powerful one — in rebuilding strength and trust in yourself.

If you want personalized support or guidance in returning to exercise after pregnancy loss, I’d love to help you. Comment “strong” or reach out for a free consultation so we can walk through this season together.

Navigating womanhood and it’s not something you should have to do alone. I work with women across many seasons, including pregnancy, postpartum, pregnancy loss, infertility, trying to conceive, and those living with hypermobility or Ehlers-Danlos Syndrome. My approach blends education, movement, and individualized care so you feel informed, supported, and confident in your body again. If this post resonated with you, feel free to share it with someone who might need it. With advanced training in women’s health, pregnancy and postpartum fitness, and hypermobility-informed care, I help answer the questions that are often dismissed or left unanswered and guide women toward movement that truly meets them where they are.

Thanks!

-Stay Strong.

Jessica Shiyomura, PT, DPT

Enhanced Physical Therapy & Wellness