Expert Q&A for How to Do Squats During Pregnancy

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How can I make squats easier?

Patricia Ladis PT, CBBA
Licensed Physical Therapist
Patricia Ladis PT, CBBA is a Licensed Physical Therapist and the Founder of WiseBody Physical Therapy out of New York, NY. With over 22 years of experience, Patricia specializes in providing a collaborative and holistic approach to pain, including nerve and chronic pain, injury prevention, and prenatal/postpartum wellness. She holds a BS in Physical Therapy from New York University. Patricia is a Certified Behavioral Breathing Analyst (CBBA) and holds certifications in Kinetic Control’s Performance Matrix Assessment Screen and the Integrative Systems Model. She co-founded First 1000 Days of Wellness, an educational platform for practitioners and the public to improve perinatal wellness. Patricia has been featured in Forbes, Vogue, and Men’s Health and has made television appearances on NBC and CBS.

Patricia Ladis PT, CBBA

Licensed Physical Therapist

Expert Answer

Try doing a slightly wider squat. You can also point your feet outward—this helps support the pelvis, and can be helpful for women at any stage of their pregnancy.

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Question

When should you start doing squats during pregnancy?

Patricia Ladis PT, CBBA
Licensed Physical Therapist
Patricia Ladis PT, CBBA is a Licensed Physical Therapist and the Founder of WiseBody Physical Therapy out of New York, NY. With over 22 years of experience, Patricia specializes in providing a collaborative and holistic approach to pain, including nerve and chronic pain, injury prevention, and prenatal/postpartum wellness. She holds a BS in Physical Therapy from New York University. Patricia is a Certified Behavioral Breathing Analyst (CBBA) and holds certifications in Kinetic Control’s Performance Matrix Assessment Screen and the Integrative Systems Model. She co-founded First 1000 Days of Wellness, an educational platform for practitioners and the public to improve perinatal wellness. Patricia has been featured in Forbes, Vogue, and Men’s Health and has made television appearances on NBC and CBS.

Patricia Ladis PT, CBBA

Licensed Physical Therapist

Expert Answer

You can do squats at any point throughout your pregnancy so long as there aren't any underlying medical issues preventing you from doing so. They're an especially helpful exercise when you're in the third trimester since they help strengthen your pelvic floor.

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Question

Can you do squats in the third trimester?

Patricia Ladis PT, CBBA
Licensed Physical Therapist
Patricia Ladis PT, CBBA is a Licensed Physical Therapist and the Founder of WiseBody Physical Therapy out of New York, NY. With over 22 years of experience, Patricia specializes in providing a collaborative and holistic approach to pain, including nerve and chronic pain, injury prevention, and prenatal/postpartum wellness. She holds a BS in Physical Therapy from New York University. Patricia is a Certified Behavioral Breathing Analyst (CBBA) and holds certifications in Kinetic Control’s Performance Matrix Assessment Screen and the Integrative Systems Model. She co-founded First 1000 Days of Wellness, an educational platform for practitioners and the public to improve perinatal wellness. Patricia has been featured in Forbes, Vogue, and Men’s Health and has made television appearances on NBC and CBS.

Patricia Ladis PT, CBBA

Licensed Physical Therapist

Expert Answer

Absolutely. Just make sure that you're lowering yourself almost all the way to the floor. That's a natural birthing position, and the squats will help prepare your body for labor. If you find them difficult, try opening up your stance and spreading your feet apart further to make the movement easier for you.

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Question

Should I stop if I experience discomfort?

Patricia Ladis PT, CBBA
Licensed Physical Therapist
Patricia Ladis PT, CBBA is a Licensed Physical Therapist and the Founder of WiseBody Physical Therapy out of New York, NY. With over 22 years of experience, Patricia specializes in providing a collaborative and holistic approach to pain, including nerve and chronic pain, injury prevention, and prenatal/postpartum wellness. She holds a BS in Physical Therapy from New York University. Patricia is a Certified Behavioral Breathing Analyst (CBBA) and holds certifications in Kinetic Control’s Performance Matrix Assessment Screen and the Integrative Systems Model. She co-founded First 1000 Days of Wellness, an educational platform for practitioners and the public to improve perinatal wellness. Patricia has been featured in Forbes, Vogue, and Men’s Health and has made television appearances on NBC and CBS.

Patricia Ladis PT, CBBA

Licensed Physical Therapist

Expert Answer

Yes, that's your body's way of telling you to stop. If you can adjust your form or range of motion to make the squats more comfortable, go for it. But don't push yourself further than you should just to do some squats.

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