The Many Faces of Squats during Pregnancy and Postpartum

Did you know there’s a million and one different ways to squat? And guess what, there is not a “best” squat for everyone, find the best squat variation for YOU that works with your goals! Squats are one way to help turn "pregnancy butt" into peaches.

Body Weight Squats during Pregnancy

The first set of squats are great because as parents we frequently get up and down from the ground, chair or couch and it’s great to replicate these movements. Being able to do these squats can help so we don’t get stranded on the ground or trapped under a sleeping baby unable to move. 

1. Body weight transition from Bear to Squat and Tripod to Squat —> for when you sit on the ground and need to stand
2. Body Weight Air Squats—>squatting is one of the most basic functional movements we have and it is great to train for everything from sitting on a chair to picking things up off the ground
3. Box Squats, both Conventional Stance Box Squats and Sumo Stance Box Squats—> If you ever go from sitting in a chair to standing then you already do box squats, so let’s focus on doing them correctly and utilizing the glutes to our advantage.

Weighted Squats during Pregnancy

Weighted squats are a great addition to a workout routine. As parents, we must be able to move with weight for everyday function. This includes picking kids up, carrying carseats, putting kids into beds/cribs and even bending down to pick something up from the bottom shelf of the grocery store. It’s important to add weight as it is nearly impossible to go through life without it…as much as we train for birth it is equally important to train for life.

1. Goblet Squat—> If you are new to lifting weights or need a confidence boost, goblet squats are a great exercise as it moves the load closer to your center of gravity, helping you get into a better position. Better yet, if you can’t squat low, this is a great exercise because the weight helps act as a counterbalance making it a little bit easier so you can train for progress
2. Front Squat—> This is a great squat variation for those looking to improve flexibility while strengthening the upper back and quads
3. Back Squats—> A back squat can help improve overall glute, low back and hip strength
4. Bulgarian Split Squat—> This squat help you get both deep and low into your squat, allowing for the pelvic outlet to fully open. Added bonus in the fact it helps prevent muscle imbalances, challenges mobility, all while recruiting the glutes and improving core strength and stability

Improving Squat Mobility while Pregnant

Needing a little TLC to get into the squat position? Try some squat therapy to help mobilize the hips and upper back to get you to a better squat today! Also, did you know that not being able to do a squat could be caused by anything from foot mobility to a tight upper back? If you are looking to improve your squat, give us a call at (331) 307-7110 to schedule an appointment today and start building those peaches.