# Squats During Pregnancy

Source: https://www.pregnancypowerhour.com/exercises/squats
Last updated: 2026-07-15

> Squats can be a valuable exercise throughout your pregnancy, supporting lower-body strength and pelvic mobility, with mindful adjustments as your body shifts.

Squats are a foundational movement that can offer significant benefits for lower-body strength and pelvic preparation throughout all three trimesters of pregnancy, provided form is adapted to your changing body. This exercise not only strengthens key muscle groups but also helps maintain mobility in the hips and pelvis, which can be supportive as you approach birth.

### First Trimester (Weeks 1-13): Building a Strong Foundation
During the first trimester, when energy levels might fluctuate and nausea can be present, focusing on establishing good squat mechanics is key. This is a calm time to build a strong foundation without significant anatomical changes impacting your balance or range of motion. You might find it helpful to practice bodyweight squats or use light resistance, paying close attention to your depth and ensuring your knees track over your toes. Gentle core engagement, like a subtle drawing in of your belly button towards your spine without holding your breath, can also be practiced here. This early practice can help maintain strength and prepare your body for the shifts ahead, much like focusing on [Glute Bridges During Pregnancy](/exercises/bridges) helps stabilize your pelvis and strengthen the posterior chain.

### Second Trimester (Weeks 14-27): Adapting to Your Growing Body
As your belly begins to grow in the second trimester, your center of gravity will gradually shift. This is a good time to start exploring wider stances for your squats, which can create more space for your bump and maintain comfort. You might also consider incorporating support, such as holding onto a stable surface or using a chair behind you to gauge depth. The hormone relaxin, which softens ligaments, is more active now, so mindful movement becomes even more important to avoid overstretching. Keeping your movements controlled and deliberate will support your body effectively. Many find that a sumo squat, with feet wider than shoulder-width and toes turned out, feels more comfortable and allows for a greater range of motion without impinging on the belly.

### Third Trimester (Weeks 28-40): Pelvic Opening and Preparation
The third trimester often brings the most noticeable changes to squat form. Your growing belly can make deeper squats feel less accessible or comfortable, and there's a higher risk of form drift. This is where squats truly shine as a tool for birth preparation, as they can help open the pelvis. Focusing on a supported squat, like a sumo squat with feet wide and toes turned out, can be particularly beneficial. You might find that using a stability ball against a wall for support, or holding onto a doorframe, allows you to maintain good alignment and control. This can help you maintain strength and mobility without putting undue pressure on your pelvic floor. Listen to your body; if a deep squat feels like too much, shallower squats or [Cat-Cow During Pregnancy](/exercises/cat-cow) for spinal mobility are wonderful alternatives to keep movement flowing.

### Setting Up for a Clear and Confident Squat
To set up a squat safely, begin with your feet shoulder-width apart or slightly wider, toes pointing forward or slightly out. As you lower, imagine sitting back into a chair, keeping your chest lifted and your core gently engaged. Focus on your breath, inhaling as you lower and exhaling as you stand. Your depth will naturally change throughout pregnancy; honor what feels clear and comfortable for *your* body on any given day. If you notice any discomfort in your hips, knees, or back, it’s a signal to adjust your stance, reduce your depth, or try a different exercise. Remember, the goal is to support your body, not to push through pain. For comprehensive core and pelvic floor support, exploring exercises like [Planks During Pregnancy](/exercises/planks) (with modifications) can also be a valuable addition to your routine. Consulting with your care provider about your exercise routine is always a wise step, especially if you have any specific concerns or medical conditions.