In this 10‑minute prenatal leg workout, Lindsay Baumgrand (Nourishment With Love) guides viewers through a low‑impact, bilateral routine designed for all trimesters, especially those dealing with sacroiliac joint (SPD) or sciatica discomfort. The session consists of five exercises—hip‑hinge side‑step squat, banded lateral walks, pulse goblet squats, staggered‑foot deadlifts, and a band‑assisted heel‑stamp finisher—performed for 40 seconds of work followed by 10 seconds of rest, then repeated once for a total of ten minutes. Lindsay demonstrates each move with a mini loop resistance band placed just above the knees, while assistant Rachel shows body‑weight and dumbbell alternatives. Throughout, Lindsay offers detailed form cues (e.g., hip‑hinge mechanics, glute activation, core stabilization, breathing), safety modifications (bilateral movements, adjustable range of motion, band tension, weight selection), and motivational encouragement. The workout targets the glutes, hamstrings, quads, hip abductors, and core, aiming to strengthen the pelvic floor and improve cardiovascular tone without lunges. Lindsay references optional warm‑up and cool‑down videos, suggests how to integrate the routine into a larger leg day or as a standalone prenatal strength session, and directs viewers to her website, playlist, and subscription channel for additional pregnancy‑friendly workouts.
Chapters
Hi, I'm Lindsay Baumgrand of Nourishment With Love. And we're coming at you with a 10 minute prenatal leg workout. I'm in my third trimester. This workout is low impact and friendly for all trimesters. And it's gonna be using dumbbells and a mini loop resistance band. But I have the awesome Rachel with me. Hi. And she's gonna be showing you how you can do this whole workout with either just your body weight or just using dumbbells. So I'm gonna add this mini loop resistance band. If you don't have one, follow Rachel. She's gonna show you how you can do it with dumbbells or mini bands. It's cool, quick and dirty. It's 10 minutes. It's five exercises. You're going to do each exercise for 40 seconds of work followed by 10 seconds of rest. You're going to repeat all five exercises times two. No warmup, no cool down. It's just 10 minutes. You ready? Right into it. Let's do it. We're going to jump right into it, you guys. You can add it on. You can make it your workout of the day. We'll link a warm up and a cool down. If you're with me, this band is going to go about 6 inches above your knees and it's going to stay there the entire time. Okay. I'm going to take one heavy dumbbell and I'm going to set it off to my side. You're to going, your first move is kind of like a warm up move. So that's good, right? Okay, so I'm going to set this about in line with my right foot. And here's what I'm going to do actually. I'll come over a little bit. I'll join you, Rachel. Okay. Hands are going to go behind the head. I'm going to do one hip hinge or. Good morning, hip hinge. I'm going to side step, squat, right. Pick up the dumbbell, set it down, come back to center. Hip hinge. I'm always going to hit right. Pick up, set down. Second time through, we'll hit left. Okay. So depending on how much stretch you get from your band, I got a lighter band on today if you want a heavier band. Bring that dumbbell in a little bit closer. O. That's your first move. I'll walk you through. Move number 2, 3, 4, 5. As we get going. Yes. Let's go, let's go. Hands behind your head. Hip hinge, squat. Right. In three, two, let's go. Hip hinge, squat, right? Pick up, set down. So my foot should come back right behind that dumbbell. Hip hinge, pick it up, set it down with control, come back. It's a good warm up move, right? I like it. Nice. Get you moving in all planes. One, Warming up the hammies, the glutes, the quads, the glutes. Getting a little outer glute. If you got that band on too. Can add that to the mix? Yes. Nice little warmup move. Fun way to get you moving today. Nice work, nice work. Stay with it. Ten seconds here, guys. Awesome job. Nice hinge and pick it up. Awesome work. Let's go. 3, 2, 1. You can take that dumbbell, set it off to the side. If you got a band on option, you can hold the dumbbell right there at your chest. Rachel, hold it. I'll just go just the band. We're going to take two lateral walks. Take a giant step to your right. Two lateral walks to your left. Two lateral walks to your right. You're going to sit down in a nice, nice, athletic, loaded position. Here we go. Sit it. Back we go in three, two. Let's go, let's go. Walk it, walk it, walk it, walk it. You're thinking about stretching that band using those outer glutes right here, your gluteus medius. These muscles help drive you side to side. How low can you stay in those legs as you it. Nice. Push, push. Nice work. Awesome job. Gluteus medius, hip abductors. That's what's working for me right here. Nice. They stabilize my pelvic floor. Also going to raise my heart rate a little bit. Anything raises this heart right now. Third trimester. Come on. Ten seconds, let's go. Push it. You got it. Nice. Go for five, four, three, two and one. Stand up. Walk it off. Two pulse squat. I'm gonna hold one dumbbell goblet style and my chest. Two pulse squat. You're gonna drop down. You're gonna pulse two and stand. Yes. All right, that's what it looks like. Little time under tension. We go big inhale, big exhale. Three, two, let's go. Pulse two. Drive up and stand. Pulse two. Drive and stand. Nice. Pulse two. Little time under tension at the bottom. Little hold. Nice. It's going to increase the intensity of the quads. Top of the thighs. Holding that dumbbell goblet style. Those elbows are going to fall between my knees. Yes. Don't flare them out here. It's going to pull you forward. Keep those elbows tucked. Nice and tight. You control the weight. Don't let the weight control you. Come on, let's go. Right here. It's 10 minutes. Make the most of it. Right here. Come on. 10 seconds. You got this. Awesome work. Stay with it. Nice job. Last four. Three, two, and you're out. I'm gonna grab my other heavy dumbbell. I'm gonna try and double up here. Staker deadlift. We'll go right foot forward, Left toes popped. I'm just gonna keep that band on. Hip, hinge and stand. Okay. Deadlift. Really driving through that front hamstring. Front glute. 80% of the weight in my front right toe. 20 in the back left toe. Three, two. Let's go. Hip hinge and stand. Hip hinge and stand. This belly is starting to decrease my range of motion. Range of motion is going to look different for everyone. You decide what feels good for you today. These are big muscles. This is a slow strength movement. Try and go heavy here. If you can think about initiating with the hips pushing your butt back towards the wall behind you. Shutting a car door with your butt. Whatever gets you to think about pushing those hips back. I love cues like that. I feel like I have to visualize it to understand what's happening. Shut the car. Do start with the booty, drive through that front heel. Go for three, two, and you're out. Awesome job. We're gonna take the dumbbells, set them off to the side. Come down to the mat. I'm going to take Come down to the mat. I'm going to take this band underneath my right knee. Keep it right where it is on that left glute. I'm going to come down to the forearms. It's going to stabilize my core a little bit better. And you're going to stamp and lower. Stamp. Heel stance on the left in three, two. Let's go. Glutes and quads right here. Down and stamp. Down and stamp. Rachel showing you how you can do the same move with just your body weight. If you had a lighter dumbbell, you can always place it behind that knee. You could use a dumbbell, a resistance band. I don't know what it is about this move, but it is so spicy. Such a finisher. Such a finisher. For leg day. Feel the glutes and hamstrings really fire up. Not necessarily even about how far you can extend that heel to the ceiling. It's really just about the activation of. Of that hamstring and that glute. Let's go. Finish it off. You got five, four, Three, two, and one. Nice work. And come back up to a standing position. We're going to repeat those moves. Reconfigure that band around your thighs as you need to. Band is 6 inches above the thighs. We're going to start taking that one. Dumbbell. You're going to set it by your left foot. One. Good morning. One. Side step, squat. We go in three, two. Let's go. Hip hinge, side step, squat. Pick up, set down. Back to center. Hip hinge, side step, pick up and set down. Nice work. Nice little reset. I like this move. Me too. Nice. Awesome job right here. Hinge it, drop it, drive it. Set it down with control. Nice work. Quick and dirty. 10 minute leg workout. You can do this on its own. You can add it onto leg day. As a finisher, you could start your leg day with it. Right. Love that. A lot of options. This is a really good way to activate those glutes. Adding that resistance band. 3, 2 and 1. Awesome job. From here, banded walks. Rachel's gonna hold the dumbbell. I'm gonna go, no dumbbell. We'll take a giant step left this time. We'll push right. Two lateral walks. How low can you sit? 40 seconds. You decide if you want to push your pace or put on a heavy band. Whatever you want to do today. Three, two. Let's go. Let's go. Walk it for two, walk it for two. Stay nice and loaded in those legs. Think about driving with the knee as I push to the side. Drive that knee. Knee, knee leads, up. Movement, movement. Knees out, knees out, knees out, knees out. You got it. Come on. How low can you stay in those legs? You got it. You got it. Push, push. Nice work. Come on, get lower. Yes, you can. Yes, you can. Right here. Stretch that band. 10 more seconds. What do you got for me? Let's go. Let's go. Stay with it. Nice work. Last five. Four, Three, two, one. Walk it off. Walk it off. Two. Pulse squat. I'm gonna hold one dumbbell goblet style. If you really wanna get after it today, you could always double it up front. Rack of our. Hold those weights at your side. You're gonna go two pulses at the bottom. You got the goblet hold. Elbows are tucked, shoulders are down and back. Weight in the heels. Three, two. Let's go. Pulse two, drive and stand. Pulse two, drive and stand. You'll notice we don't have any lunges in this workout. It depends how you're feeling throughout your pregnancy. My first two pregnancies, I could still do lunges. This One. I'm having a little bit more SPD pelvic pain, so I'm trying to keep all my movements bilateral. Both feet on the ground right here. Nice work. Come on, come on. You know your body best, and you do what feels good for you today. Maybe it's body weight and bands. Maybe it's just the dumbbells. Ten seconds. Every day is going to look a little different. Challenge yourself. Let's go. Last five, Four, three, two. And you're out. I'm going to double up those weights again. Stagger, deadlift. We're going to go left foot forward. 80% in that left front heel, 20% in that back, right toe. You're just going to give me that hip hinge. Focusing on that front left glute hamstring. Nice. Keep that low back turned on. Think about crushing oranges in the armpits. We go in three, two. Let's go. A lot of times I hear with deadlifts, low back pain, especially during pregnancy. One, you can shorten the range of motion. Two, keeping those dumbbells really tight to the body is going to help. The farther those dumbbells get away from me, the more I dip into that low back. Also, really like to think about driving through that front heel, not overextending at the top. Don't think. Snap the hips forward. Squeeze the glutes. You're gonna overextend at the top. Just think. Stand straight up. Initiate with the hips. Stand straight up. Nice. Close that car door with your booty. Rachel. Awesome job. Last five, four, three, four, two, and one. Nice work. Move number five down to the ground, guys. I'm gonna take that band, put it underneath my right or my left knee this time. Right glute is gonna stamp. I like to come down to my forearms. Gives me a nice, strong, stable base here for my core. We're gonna stamp that right heel to the ceiling in three, two. Let's go. This is your big finisher. Stamp it. Stamp it. Come on. Yes, you can. Whoa. I lost my band. Lost it. Under the knee. It's got to stay under the knee, guys. There we go. Nice. Stamp it. Awesome job. You can always go body weight. Think about stamping your heel to the ceiling. Think about making a heel print on the ceiling. You got it. Halfway. 20 seconds left. Feel the burn. This is it. This is your finisher. Glutes and hamstrings right here. Nice work. Stay with it. What would it look like If I said 10, 9, 8. You got this. 7. Stay with it. 6. As you can. Final 5, 4, 3, 2 and 1. You're out. Nice work. Awesome job Brady. Go. Crushed it. That is our 10 minute prenatal leg workout. Of course you can do this. Not pregnant. It's an awesome leg workout for anybody using dumbbells and bands. You crushed it. If you want more leg workouts, arm workouts, full body workouts, find them all@nourishmovelove.com have a great day. Nice work knocking out that 10 minute leg workout. If you liked it, I would love if you dropped and subscribed to my YouTube channel here. And if you want to pair this with a prenatal strength workout, you can find that here. Otherwise, you can find all of my pregnancy friendly workouts in this playlist right here. Have a great day.
