The Deep Squat: A Powerful Pregnancy Exercise
The deep squat is one of the most natural and beneficial positions the human body can assume, and during pregnancy it becomes an especially powerful tool for labor preparation. Cultures around the world have used squatting as a birthing position for centuries, and modern research continues to validate its effectiveness. The deep squat opens the pelvic outlet, strengthens the legs, and teaches the pelvic floor to lengthen — all essential skills for a smoother delivery.
Despite its benefits, many women are uncertain about whether deep squatting is safe during pregnancy. The answer, for most healthy pregnancies, is a resounding yes. When performed with proper technique and appropriate modifications, the deep squat is one of the safest and most effective exercises you can do throughout pregnancy.
Did you know? The deep squat can increase the pelvic outlet diameter by up to 28-30% compared to a lying-down position. This additional space can make a significant difference during the pushing stage of labor, potentially reducing the need for interventions.
Benefits of Deep Squatting During Pregnancy
Regular deep squat practice during pregnancy provides a wide range of benefits that directly support both your comfort and your labor experience:
- Opens the pelvis: The deep squat widens the pelvic outlet, creating more space for the baby to descend and rotate through the birth canal
- Strengthens legs and glutes: Strong legs are essential for sustained pushing during labor, and squats build this strength naturally
- Lengthens the pelvic floor: Unlike Kegels which focus on contraction, the deep squat teaches your pelvic floor muscles to lengthen and release — a critical ability during delivery
- Encourages optimal fetal positioning: Gravity and the pelvic opening in a deep squat help the baby settle into a head-down, anterior position
- Relieves lower back pressure: The deep squat gently stretches the lower back and creates space between the vertebrae
- Improves ankle and hip mobility: These joints need flexibility for laboring positions, and the squat trains them simultaneously
Safe Technique for Pregnancy Deep Squats
Proper form is essential to get the benefits of deep squatting while keeping you and your baby safe. The video above demonstrates each step in detail. Here is an overview of the key technique points:
Setting Up Your Squat
- Stand with feet wider than hip-width apart, toes pointed slightly outward at about 30-45 degrees
- Hold onto a sturdy support — a door frame, railing, countertop, or your partner's hands
- Slowly lower your hips down and back, as if sitting into a chair behind you
- Keep your chest lifted and your weight in your heels and midfoot
- Descend as low as comfortable — ideally until your hips are below your knees
- Breathe deeply and allow your pelvic floor to relax on each exhale
Form Checkpoints
- Knees track over your second and third toes — never caving inward
- Heels stay flat on the floor (use a rolled towel or wedge under heels if needed)
- Spine stays neutral — avoid excessive rounding or arching of the lower back
- Shoulders stay relaxed and away from your ears
- Breathe continuously — never hold your breath during the squat
Modifications for Every Trimester
Your body changes dramatically across the nine months of pregnancy, and your squat should adapt along with it. Here are modifications for each stage:
First Trimester
If you were squatting before pregnancy, you can generally continue with your usual depth and duration. Focus on establishing good habits and consistent practice. This is the best time to build the mobility you will need later.
Second Trimester
As your belly grows, widen your stance to make room for your bump. Begin using support if you have not already. Reduce hold times if you feel lightheaded and avoid rapid transitions from squatting to standing.
Third Trimester
Use a support at all times. Focus on breathing and pelvic floor relaxation rather than depth. Some women find that leaning against a wall with an exercise ball behind their back provides comfortable support. Keep sessions shorter but more frequent.
Get the Complete Exercise Class
Follow along with the full 1+ hour video class
The Deep Squat and Your Pelvic Floor
One of the most important — and often overlooked — connections in prenatal exercise is the relationship between deep squatting and the pelvic floor. While many women focus exclusively on Kegels (pelvic floor contractions), the deep squat trains the opposite and equally important skill: pelvic floor lengthening.
During delivery, the pelvic floor muscles must stretch significantly to allow the baby to pass through. A pelvic floor that can only contract but not lengthen is like a door that can close but not open. The deep squat gently stretches and trains the pelvic floor in its lengthened position, preparing these muscles for the demands of birth.
As you hold the deep squat, focus on releasing your pelvic floor with each exhale. Imagine the muscles softening and opening, like a flower blooming. This conscious relaxation practice builds the mind-body connection you will rely on during labor.
Contraindications — When to Avoid Deep Squats
Do not perform deep squats if you have been diagnosed with placenta previa, cervical insufficiency or a short cervix, significant pubic symphysis dysfunction causing pain, a breech baby after 36 weeks (consult your provider), or if you have been placed on pelvic rest or bed rest. Always get clearance from your healthcare provider before starting or continuing a squat routine during pregnancy.
Frequently Asked Questions
Is it safe to do deep squats during pregnancy?
For most healthy pregnancies, deep squats are safe and beneficial when performed with proper technique. They help open the pelvis, strengthen the legs, and prepare the body for labor. However, you should avoid deep squats if you have placenta previa, cervical insufficiency, pelvic girdle pain, or have been told to avoid exercise by your provider.
How does the deep squat help prepare for labor?
The deep squat opens the pelvic outlet by up to 30% compared to lying down. It uses gravity to help the baby descend, lengthens the pelvic floor muscles, and strengthens the legs for sustained pushing. Many birthing positions are variations of the squat, making practice during pregnancy directly applicable to labor.
What if I can't get into a full deep squat?
Many women cannot comfortably reach a full deep squat, and that is perfectly normal. Start with supported squats using a chair or wall behind you. You can also place a yoga block or folded blanket under your heels to compensate for ankle tightness. Over time, your depth and comfort will improve with consistent practice.
How long should I hold a deep squat during pregnancy?
Start with 15-30 seconds and gradually work up to 1-2 minutes. Use support such as holding onto a door frame, railing, or partner. Focus on relaxed breathing and allowing your pelvic floor to soften. If you feel any pain or pressure, come out of the squat immediately.
Should I stop deep squats in the third trimester?
In most cases, you can continue deep squats throughout the third trimester with appropriate modifications. Some providers recommend avoiding deep squats after 36 weeks if the baby is breech, as the position may encourage the baby to settle deeper into the pelvis. Always follow your provider's specific guidance for your pregnancy.
Sheree DiBiase
Sheree DiBiase has been a physical therapist for over 40 years, specializing in pelvic floor rehabilitation. She is the founder of Lake City Physical Therapy and the creator of the Pelvic Floor Pro app. Sheree is a board-certified Pelvic Rehabilitation Practitioner (PRPC) and has helped thousands of women regain pelvic floor strength and confidence.