11/19/2025
Squatting during pregnancy: Improves mobility in the hips, strengthens glutes and legs, promotes a wider pelvic outlet and increases elasticity of the pelvic floor. This exercise/position can help prevent “pregnancy waddle” and decrease instability and excessive motion of the pelvis. Squatting is also the most natural position for birthing since it increases the pelvic opening, providing more room for baby to descend. Practicing squatting during pregnancy makes it easier to do during birthing, and there are different types of squatting to consider - partial (bottom the level of the knees) and deep (bottom lower to the floor).
Please note: Squatting opens the pelvic area and encourages baby to settle deeper into the pelvis. Prenatal care providers suggest that those who are 34 weeks and beyond confirm that their baby is head down before continuing deep squatting exercises, and those with a low lying placenta, posterior facing baby, hemorrhoids, low lying umbilical cord, or an already engaged baby should avoid squatting during pregnancy. Those with spinal issues and symphysis p***s may want to avoid squatting as well, and all who are pregnant should check with their medical care giver before doing any exercises or positions during pregnancy!
hypnobabies.com/squatting-in-pregnancy-to-prepare-for-labor/
