Squatting When Pregnancy Knees Hurt When Squatting Pregnancy

Summary: Squatting is a common exercise most pregnant women perform to ease discomfort and pain during pregnancy. This workout provides many benefits, such as strengthening the pelvic muscles and helping with smoother childbirth. However, there are certain things to keep in mind when squatting while pregnant, including the different types of squats to perform and the precautions one needs to take.

1. Benefits of Squatting

Squatting can offer several physical and mental health benefits to pregnant women. For starters, it strengthens the pelvic muscles, making them more flexible and better prepared for giving birth. Squatting can also help improve circulation and provide relief from back pain, constipation, and other common discomforts. Additionally, the exercise can help tone the legs, which can be beneficial during delivery, and promote a healthy weight gain throughout the pregnancy. After all, a fit mother has fewer chances of experiencing a difficult delivery than an unfit one.

It is worth noting that regular squatting during pregnancy can lead to faster post-birth recovery, making it easier for the woman to get back into shape. Also, frequent squatting can enhance the mother’s emotional state since it releases endorphins and reduces her stress levels.

However, every pregnant woman should first consult with their healthcare provider before performing any prenatal exercise.

2. Types of Squats

When it comes to squatting during pregnancy, there are different types that one can choose to perform. One type is the bodyweight squat, which is simply a squat without any extra resistance, that uses only your body weight as a form of resistance. This type is perfect for a beginner, as it doesn’t put too much pressure on the knees, allowing the pelvis and the thighs to strengthen.

A second type is the Goblet squat, which uses a kettlebell or dumbbell as resistance, making it more challenging than bodyweight squats. This type strengthens the core muscles and the legs. Since the Goblet squat targets the quads, hamstrings, glutes, lower back, and core, it is ideal for those who want to develop a well-rounded body.

A third squatting variation is the Sumo Squat, which is a variation of the traditional squat that involves standing with your feet wider apart from one another to form a sumo wrestler-like stance. This type caters to the inner thigh, which gains a lot of weight during pregnancy

3. Precautions to Consider When Squatting during Pregnancy

As a pregnant woman, it is fundamental always to take particular precautions when performing physical exercises. Squatting is no different; in fact, it is crucial to be mindful of your actions when doing this exercise. Firstly, choose the right footwear, especially shoes that have proper ankle and heel support when squatting to prevent any falls or injuries. Additionally, it is essential to keep one’s balance by having someone close by to supervise, or by using a squat rack if alone.

Another important thing to note is to avoid holding the breath while lifting during the squat, as doing so can raise blood pressure level and harm the fetus. Most pregnant women are also advised against squatting too deep, as doing so may cause damage to the knees.

Lastly, avoid overexerting, and when you feel any discomfort or pain, stop immediately and consult your healthcare provider.

4. How to Perform Squats when Pregnant

To perform squats correctly while pregnant, one should know the proper technique. Firstly, choose a back support or rely on a wall for support, as this will help you keep your balance. Stand with your feet shoulder-width apart and point your toes slightly outwards. With your core tight, lower yourself by bending at the knees while ensuring to rise slowly—this process ensures flexibility in the hip region to prevent injury. Push through your heels to get back up into a standing position.

Another way is to use a support tool like a wall or bar to keep the body stable and help keep the proper form. Be sure to perform the squat adequately and keep the proper form throughout, especially by keeping the back straight.

Lastly, it isn’t necessary to overdo it by performing too many squats at once. A pregnant woman should do anywhere from 5-10 reps at a time, gradually increasing the number of repetitions, depending on their capabilities.


Squatting can be an incredibly beneficial addition to a pregnant woman’s exercise routine. This exercise helps strengthen the pelvic muscles, tone the legs, promotes a healthy weight gain and has many other health benefits. However, there are precautions one must consider, such as wearing the right footwear, avoiding overexertion, and avoiding holding their breath while squatting. Pregnant women can pick a suitable squat variation, such as bodyweight squats, goblet squats, or sumo squats, depending on their fitness levels and abilities. Always contact your healthcare provider before beginning any prenatal exercises to ensure that they are safe.

Remember, if any discomfort is felt while performing squats, it is best to discontinue immediately. It is better to stay safe and seek guidance from a qualified specialist, certified in prenatal pregnancy fitness training, when uncertain about proper exercise technique during pregnancy.

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