Is It Safe To Do Squats While Pregnant?

squats while pregnant

You Can Still Rock Squats While Pregnant!

Are you pregnant? Do you want to work out during pregnancy? It’s tough to know what workouts are possible (safely) during pregnancy, but squats are one of them! The squat not only strengthens your lower half but also tones your body. Read on to understand more about the safest squats for pregnancy.

Are Squats Safe to Perform During Pregnancy?

Basically, doing squats are safe during pregnancy. They keep you healthy and make you feel better during pregnancy. Let’s look at the safest squats for pregnancy!

However, before doing any squats while pregnant, it’s best to check with your doctor.

Benefits of Doing Squats During Pregnancy

Exercise has been shown to provide pregnant women with many positive effects. It is generally considered safe. The American Pregnancy Association shows that exercise during pregnancy may help:

  • reduce constipation
  • reduce backaches
  • promote muscle tone, endurance, and strength
  • reduce swelling
  • improve sleep
  • improve mood
  • improve posture
  • manage or prevent gestational diabetes

Here are seven of the safest squats for pregnancy. Remember to check with a doctor before doing them and to pay very close attention to how your body moves and feels during exercise.

1. Simple Squat

This is considered the simplest and safest squat for pregnancy. It prevents or soothes the discomfort and pain in your lower back region. How to perform it? Follow the instructions below:


  • You stand with the feet shoulder-width apart. Maintain your balance by turning the feet in an outward direction.
  • Then, bring both your arms ahead of you and press the palms together.
  • Bend your legs slowly in a position of deep squatting (aim your butt at your heels).
  • If you like, open your palms and press your knees using both your hands in order to make space for the tummy.
  • Bend towards the front slightly, maintaining your balance, for a slightly lower back stretch.
  • Hold for as long as you like.

2. Dumbbell Squat

This squat is helpful for strengthening your glutes and leg muscles.


  • First, stand straight with feet shoulder-width apart.
  • Then, take light dumbbells in your hands and stretch your arms towards the front.
  • Lower into the squat position slowly, keeping the back straight and knees in line with or behind the toes.
  • Squeeze your glutes muscles up to come back to the initial position.
  • Do a set of this squat with 10-15 repetitions.

3. Box Step-Up Squat

This squat is good for strengthening your hips, quads, glutes, and lower back.


  • Take a box and put it firmly on the floor.
  • Place the foot of your initial leg on it and start extending the knee of the 1st leg & hip in order to stand on that box.
  • Once on the box, step up with the 2nd leg on the box.
  • Step down in reverse fashion (leg one and then leg two).
  • Perform the squat of your choice when both feet have returned to the ground. Perform 10-15 starting with your first leg each time.
  • Finally, repeat with the other leg.

4. Chair Squats

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This squat is suitable for women who have compromised balance during pregnancy.


  • Stand a foot away from a really solid chair (put it against the wall if unsure) with feet shoulder-width apart.
  • Sit back into that chair, resting your bottom on it lightly for 1-2 seconds, max.
  • Stand back up by pushing with your gluteus muscles.
  • Perform three sets of 10-15 repetitions.

5. Squats Against Wall With Exercise Ball

Basically, this squat helps to strengthen the core muscles.


  • Firstly, stand straight with your back erect against the wall.
  • Modification: keep an exercise ball between your lower back and the wall.
  • Place the feet shoulder-width apart. Stretch out the arms ahead of your body and lower yourself into a sitting position.
  • Come back to the starting position.
  • Do a set of this squat with 10-15 repetitions.

6. Barbell Squat

This squat workout for pregnancy maintains core muscle strength and improves flexibility as well.


  • Rest the barbell across your shoulders, squeezing them together slightly to support the bar on muscle rather than bone.
  • As with any squat, make sure to keep your back straight and begin the movement by hinging your hips back like your going to sit on your heels.
  • Then, comfortably descend as low as possible, ideally until parallel to the floor. Just don’t let your knees travel too far forward (your toes are your guideline).
  • Finally, return and repeat as many times as you are able.

7. Deep Squat With Pelvic Floor Contraction

Incorporating Kegel exercises in your workout routine offers many benefits, such as improving pelvic floor muscle health and managing urinary and fecal incontinence.

This exercise helps support the bladder, uterus, and other organs. These muscles become weak during pregnancy as your bump grows.

Keeping these muscles active is essential to facilitate a smooth delivery.


  • Stand facing the wall with the feet in a wide stance (past your shoulders).
  • Lower the body in typical squat form without over-stretching.
  • Keep arms extended ahead of you.
  • At the bottom of the squat, perform a Kegel exercise. Squeeze the pelvic floor in such a manner as if you’re trying to stop the flow of urine. If you’re looking for a Kegel exerciser, check out Perifit. It is unique because it has two sensors (1 deep and 1 superficial) and provides biofeedback to help strengthen your pelvic floor.
  • Keep the body in this position for 10 seconds and come back to the beginning position.
  • Repeat this exercise 5 times.


These squats are easy to perform at home. Begin with simple and light exercises. Make sure to consult your doctor prior to starting your squat exercise regimen. Have any squats to share with us? Leave a comment in the box below.

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I am Emily Pham, a blogger with many years of experience in searching the best natural home remedies for health and beauty issues.
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Is It Safe To Do Squats While Pregnant?