Are Squats Safe During Pregnancy? Here are 5 Prenatal Squatting Exercises for You!


Learn squatting exercises that are safe, beneficial, and helpful for expecting moms, helping you prepare for the big day and a smooth recovery.

Squatting during pregnancy is simple and beneficial both for the mother and the baby. But, if something hurts, stop exercising immediately!

Squatting moves for expecting moms strengthen their pelvic muscles, which is great for a smooth delivery.  Exercising when you're pregnant can also make you less anxious, more in tune, and happy with your changing body.

Below are our top 5 squatting exercises that are safe and helpful for pregnant women. If you like a full workout, make sure to check the Heidi Klum Pregnancy Workout on MamasNow.

1. Simple Pregnancy Squat

This very simple squatting exercise for expecting moms is ideal when you’re feeling tired without straining any part of your body:

  • Stand straight with feet apart (about 2 feet), while your toes are facing outwards.
  • Bend your legs down slowly, ensuring that your back is straight without bending forward or sideways.
  • Get up slowly and gradually with your leg muscles working throughout this process, pushing your body upwards.
  • Perform the process five times until you’re comfortable, increasing about 20 reps.
  • For more intense squatting, hold your position between 15 and 30 seconds as you go down.
  • This video shows you three versions of this exercise:

2. Quadruped Extension

  • Initially get down on the floor, positioning comfortably on your palms and knees. Your wrists must be directly under your shoulders, while knees directly under the hips.
  • Extend your right leg to the hip, raising your leg slowly.
  • Extend your left arm in front to your shoulder height.
  • Hold this position between two and five breaths. Return to the starting position.
  • Repeat the same steps with the other limbs.
  • Sets of 12 to 15 reps each will do well. Don’t forget to take a break, although you already feel comfortable.
  • This video shows how to set your body up for a correct execution of this move:

3. Wall Squatting with Pillows

This squatting exercise for pregnant women requires a few pillows.

  • Put the pillows beside the wall and then stand in front, ensuring that your feet are positioned on a shoulder-width, while toes are pointing outwards.
  • Reach back and then bend your hips slowly, followed by the shoulders, and head against the wall.
  • Breathe deeply, holding the position for 12 breaths at least.
  • Stretch your legs out and then sit down against the wall (on the pillows) slowly.
  • Take a break and then breathe normally.

4. Wall Squat Sliding Down

This exercise also requires a few pillows for support.

  • Do the same initial position as instructed in the previous exercise.
  • Lean back slowly and bend your hips with shoulders and head against the wall.
  • Inhale and then exhale slowly, while bending your knees slightly.
  • Ensure that while you’re bending down, you are also starting to slide to the pillows.
  • Squat down and then land on the cushions, keeping your back straight, while your chin tucked-in to your chest.
  • Place your arms on knees, helping your balance and then slide down gently.

Here's another of the wall squat with an exercise ball:

5. Sumo Squat

The Sumo squat requires a dumbbell in each hand. Ask your doctor or trainer about the proper dumbbell weight.

  • Stand up straight with spine erect, ensuring that your feet are shoulder-width apart, while legs and toes are pointing outwards.
  • Hold a dumbbell in each hand, stretching your arms out in front, but making sure that your palms are facing your body.
  • Bend your knees gently, while your back straight.
  • A set of between 12 and 15 reps is ideal and once comfortable, take a break and then repeat.

In this video you can see what a proper sumo squat looks like:


Exercising such as squatting is safe even for expecting moms, as long as you don’t feel any pain, otherwise, stop the routine right away. You can also ask your doctor for other recommendations. All in all, the safe squatting exercises explained above provide wide ranges of health benefits to pregnant women like increasing the pelvic floor muscle strength, which is crucial for a healthy birth and recovery.

Squatting also prevents pelvic and lower back pains, while promoting strong gluteal muscles to stabilize the pelvis. Moreover, these exercises will help you prepare for labor as well as assist you to cope with early and late contractions, including stronger birth positions, plus a great-looking bottom!

amazing prenatal squats that will help go the birth smoother and keep your body toned and tight

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