Why You Should Avoid Glute Workouts During Your Period

Menstruation is a natural physiological process, not a medical contraindication to physical activity—including targeted strength training such as gluteal exercises. There is no scientific evidence supporting the notion that performing glute-focused workouts during menstruation is inherently harmful or should be avoided.

While some individuals may experience menstrual symptoms—such as fatigue, lower back discomfort, abdominal cramping, or reduced exercise tolerance—these are highly variable and person-specific. For those who feel well and maintain adequate energy levels, resistance training for the glutes (e.g., squats, hip thrusts, glute bridges) remains safe and beneficial. In fact, moderate physical activity during menstruation may help alleviate dysmenorrhea and improve mood through endorphin release and enhanced circulation.

Clinical guidelines from organizations including the American College of Obstetricians and Gynecologists (ACOG) and the International Olympic Committee (IOC) affirm that regular exercise, including strength training, is encouraged throughout the menstrual cycle. The key consideration is individual symptom burden and perceived readiness—not the phase of the cycle itself.

That said, adjustments may be appropriate based on subjective experience: reducing intensity or volume, prioritizing form over load, or substituting high-impact movements with lower-impact alternatives can support comfort and adherence. Persistent pain, excessive bleeding, or severe fatigue warrant evaluation by a healthcare provider to rule out underlying conditions such as endometriosis or iron deficiency anemia.

In summary, menstrual status alone does not preclude gluteal training. Evidence-based recommendations emphasize listening to one’s body, honoring symptom fluctuations, and maintaining continuity of movement—all within a framework of safety, sustainability, and individualized care.