How to Do Squats During Pregnancy

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Pregnancy is an unforgettable time of your life, but it definitely comes with its own challenges, especially when it comes to exercise. While activities like horseback riding, soccer, basketball, and other such sports are out of the question, low-intensity exercises are still allowed. [1] Squatting offers a happy medium, and helps keep you toned without overworking your body. You can try different squats throughout your pregnancy, as long as you’re taking the proper precautions. [2]

Method 1
Method 1 of 3:

First Trimester: Bodyweight Squat

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  1. Find an open area where you can move around and squat comfortably. Keep your feet in line with your hips, which helps keep you balanced throughout the squat. [3] [4]
    • This is a great squat to try during your first trimester.
    • In later trimesters, it may be easier to do squats with exercise equipment, like a fitness ball. [5]
  2. Pull your hips back as you start squatting, as though you’re preparing to sit down in a chair. Continue lowering your hips until they’re parallel with the floor below. [6]
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  3. You don’t need to hold this position for very long. Just wait until your hips are parallel to the floor, and then start lifting yourself back up. Go back to your original standing position, so you can do the same squat all over again. [7]
  4. There isn’t a set number of reps for this exercise, so focus on what feels comfortable for your body. Depending on your fitness level and pregnancy, you may feel comfortable doing more. [8] If you ever feel dizzy, tired, or weak, hit the brakes on your squatting routine instead. [9]
    • Talk to a doctor if you ever feel uncomfortable or ill after squatting.
  5. Sumo squats are very similar to bodyweight squats, but require you to stand with your legs very far apart and your toes pointed out. Lower yourself until your knees are almost at a 90-degree angle, then lift yourself back up to a standing position to complete 1 rep. [10]
    • It may help to hold your hands together while you do this squat.
    • The sumo squat is a happy medium between the bodyweight squat and the deep squat.
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Method 2
Method 2 of 3:

Second Trimester: Fitness Ball Squat

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  1. Grab a large exercise or stability ball, which will help take the pressure off your knees as you exercise. Stand facing the wall, with the exercise ball placed along your belly button. Once the ball is lined up, flip around so your back is touching the ball, and you’re no longer facing the wall. [11]
    • Larger exercise balls work especially well for this type of squat.
    • This is a good squat for the later stages of your pregnancy.
  2. Step out with your legs, so they both form a 45-degree angle away from your back. The ball is designed to make the squat easier on your knees, so you “roll” into a squatting position. [12]
  3. Lower yourself into a squatting position, using the ball to guide you as you go. Aim to keep your hips at a 90-degree angle, so you can stay balanced. [13]
    • Just do the regular squatting motions that you’d usually do. The exercise will follow along and make it easier to squat.
  4. You don’t need to hold the squat for very long—just a few seconds, or whatever is comfortable for you. Do your best to keep your hips at a steady right angle while you hold yourself in place. [14]
    • This squat is meant to give you a small workout, but not make you feel tired, achy or dizzy. If you ever feel physically uncomfortable while performing a squat, stop right away.
  5. Return to your original position, leaning on the ball for support as you go. Continue rolling up until you’re standing in your original position with your back straight and your legs extended forward. This counts as 1 rep of the squat. [15]
    • There’s no set number of reps you have to do—focus on what’s comfortable for you and your body, and continue accordingly.
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Method 3
Method 3 of 3:

Third Trimester: Deep Squat

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  1. Find a place where you squat comfortably without feeling confined. Start in a standing position, with your toes pointing outwards at about 45-degree angles. This makes it easier to keep your pelvis open as you squat. [16] [17]
    • For maximum comfort, you may prefer to do this exercise on a yoga mat.
    • This squat is a great option for the later portions of your pregnancy. While it may seem intense, it’s a good way to engage your pelvic floor muscles. [18]
  2. There’s no need to rush—just lower yourself at a slow, comfortable pace until you’re almost sitting on the floor below. Try to hover at least 1 to 2 in (2.5 to 5.1 cm) above the floor to complete your deep squat. [19] [20]
    • At this point, your feet, knees, and legs will be pointed outwards, keeping your pelvis open.
  3. Keep maintaining the squat position as you make an effort to squeeze your pelvic floor muscles throughout the exercise. [21] To find your pelvic floor muscles, think about the muscles you tighten when you pause while urinating. [22]
    • Keep your pelvic floor muscles tightened for the entire squat.
  4. Keep your hands busy by pressing your palms together in front of your chest. [23] You can also hold your hands on top of your knees, if that’s easier. [24]
  5. Count to 10 in your head as you squat, breathing in and out as you go. [25] Pay attention to your body while you hold the squat—if you ever feel uncomfortable or weak at any time, pause in your exercise and talk to a medical professional. [26]
    • You can hold this pose for up to 30 seconds, but only if you feel comfortable. [27]
  6. Focus on lifting yourself up from your knees, using your arms for support as you stand up straight, which counts as 1 rep. Try doing 5 total reps of deep squats—if you don’t feel strained, you’re welcome to do more reps, as well. [28] [29]
    • It may help to lean on a chair as you’re getting back up. [30]
    • Do your best to relax your muscles as you return to your original position.
    • Try not to hold your breath as you stretch—your body needs oxygen, even if you’re just doing a squat!
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Expert Q&A

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  • Question
    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.
    Thanks! We're glad this was helpful.
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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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      Tips

      • Try talking with someone while you’re squatting. If you’re too out of breath, then you likely need to turn your workout down a notch. [31]
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      Warnings

      • Always stay hydrated before and after you do any exercise, like squatting. [32]
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      • Stop exercising if you notice any bleeding or contractions, or if you feel weak, dizzy, or otherwise short of breath. [33]
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      • Deep squats may increase your risk for hemorrhoids, a low lying placenta, or causing your child to be in breech position. Talk to your obstetrician before adding a lot of these to your workout routine. [34]
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      References

      1. ↑ https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
      2. ↑ https://www.parents.com/pregnancy/my-body/fitness/pregnancy-squats-the-perfect-prenatal-workout-move-for-every-trimester/
      3. ↑ https://www.parents.com/pregnancy/my-body/fitness/pregnancy-squats-the-perfect-prenatal-workout-move-for-every-trimester/
      4. ↑ Patricia Ladis PT, CBBA. Licensed Physical Therapist. Expert Interview. 19 March 2021.
      5. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      6. ↑ https://www.parents.com/pregnancy/my-body/fitness/pregnancy-squats-the-perfect-prenatal-workout-move-for-every-trimester/
      7. ↑ https://www.parents.com/pregnancy/my-body/fitness/pregnancy-squats-the-perfect-prenatal-workout-move-for-every-trimester/
      8. ↑ https://www.parents.com/pregnancy/my-body/fitness/pregnancy-squats-the-perfect-prenatal-workout-move-for-every-trimester/
      9. ↑ https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
      1. ↑ https://m.youtube.com/watch?v=guo6lEKGXto&t=0m11s
      2. ↑ https://m.youtube.com/watch?v=Pc23LbwdkPQ&t=0m25s
      3. ↑ https://m.youtube.com/watch?v=Pc23LbwdkPQ&t=0m35s
      4. ↑ https://m.youtube.com/watch?v=Pc23LbwdkPQ&t=0m42s
      5. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      6. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      7. ↑ https://m.youtube.com/watch?v=GUq3fEtFknY&t=0m9s
      8. ↑ Patricia Ladis PT, CBBA. Licensed Physical Therapist. Expert Interview. 19 March 2021.
      9. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      10. ↑ https://m.youtube.com/watch?v=GUq3fEtFknY&t=0m9s
      11. ↑ Patricia Ladis PT, CBBA. Licensed Physical Therapist. Expert Interview. 19 March 2021.
      12. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      13. ↑ https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/
      14. ↑ https://m.youtube.com/watch?v=GUq3fEtFknY&t=0m9s
      15. ↑ https://americanpregnancy.org/health-fitness/exercise-during-pregnancy-5451
      16. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      17. ↑ https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
      18. ↑ https://americanpregnancy.org/health-fitness/exercise-during-pregnancy-5451
      19. ↑ https://americanpregnancy.org/health-fitness/exercise-during-pregnancy-5451
      20. ↑ Patricia Ladis PT, CBBA. Licensed Physical Therapist. Expert Interview. 19 March 2021.
      21. ↑ https://mybabymanual.co.uk/pregnancy/trimester-3/week-29/squat-exercise-for-the-third-trimester/
      22. ↑ https://www.babycenter.com/pregnancy/diet-and-fitness/pregnancy-exercise-warning-signs-to-slow-down-or-stop_7818
      23. ↑ https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
      24. ↑ https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
      25. ↑ https://www.lamaze.org/Giving-Birth-with-Confidence/GBWC-Post/not-all-squats-are-created-equal-in-labor-birth

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