Pregnancy can be tough and delicate, but strength training is a great way to stay healthy during those nine months and to help with recovery after the baby arrives. There’s a belief that lifting is dangerous during pregnancy, but it isn’t dangerous—it’s different. This guest post by Terrell Baldock, a prenatal and postnatal exercise specialist, aims to shed light on the topic.
How to Maintain Your Back Squat During Pregnancy
If you’ve been lifting for a while, you know the back squat is a staple. But what if you’re pregnant? Squatting can remain a useful movement throughout pregnancy. It’s not just about the legs; squats are a whole-body exercise when done well. In the past, I might have said you should avoid back squats altogether during pregnancy, but that’s changed. The key is to modify and learn how to perform a barbell back squat safely, paying close attention to pelvic floor pressure and overall stability.
As your belly grows, you may notice the “butt wink” (a tipping of the pelvis) due to added load on the pelvic area. This shift can tighten hip flexors and the inner and outer thigh muscles, and it can make the glutes less active. The goal is to keep squatting safely through pregnancy by using strategies that address these changes.
Your Core
As pregnancy progresses, the abdominal muscles can separate in a normal process called diastasis recti. This isn’t something to fear, but you can help minimize its effects and keep your hips stable. Diastasis recti is the separation of the left and right abdominal muscles, and how it presents varies from person to person. Some research suggests many women experience some level of this by late pregnancy.
You can still train your core, but you’ll approach it a bit differently. Anti-rotation exercises, like the half-kneeling Pallof press, are effective because they promote hip and core stability for the entire pregnancy. The “core” isn’t just the visible six-pack; it also includes the diaphragm, pelvic floor, deep back muscles, and the transversus abdominis. They all work together with the glutes to create a stable foundation for movement.
If you notice any coning or tenting in the abdomen during a back squat, reassess your lifting approach.
Hip Mobility
Hips can tighten as you carry a growing baby, which contributes to the butt wink and can affect your squat. That doesn’t mean back squats have to end. If you see the butt wink, you can adapt by incorporating goblet or sumo squats with kettlebells or dumbbells and by adding soft tissue work for the hips, quads, hamstrings, glutes, and the muscles on the inside and outside of the thighs. Releasing tightness around the hips can help you maintain your squat pattern and prepare your pelvis for birth, too.
Breathing
A good breathing technique helps set up a strong core and protect the pelvic floor. Practice a diaphragmatic breath with light pelvic floor engagement as you squat. On the way down, inhale deeply through the nose to expand the rib cage. On the way up, exhale through the mouth as you engage the pelvic floor and push up. This approach helps your brain recruit your core and pelvic floor naturally when everything is working well.
Alignment
As pregnancy progresses, your pelvis may tilt forward a bit. It’s best to keep a neutral alignment from the start so you don’t affect your breathing or coordination. Aim to keep your ribs stacked over your hips, with the pelvis in a neutral position. A neutral posture helps the diaphragm, pelvic floor, and deep core muscles work together smoothly.
To stand in neutral alignment for a back squat:
– Stand with your feet about hip-width apart, toes turned out slightly (about 15 degrees), and knees gently bent
– Pull your shoulder blades back so the bar doesn’t rest on bone
– Stack your ribs over your hips and keep the pelvis neutral, not tipped forward
Load and Range of Motion
In the first trimester and early second trimester, you can usually keep the same loads you used before pregnancy if you feel up to it. As the belly grows, you’ll want to monitor how the squat compresses the pelvic floor and how far you descend. It’s often wise to lighten the load. For example, if you typically train in an 8–10 rep range, you might reduce the weight so you can perform more reps—aim for around 15 reps with control. If you still feel pelvic floor pressure, shorten the range of motion so you don’t squat as deep. If needed, adjust again or switch to a different movement.
Listen to Your Body
This is the most important rule. If you feel overworked, dizzy, or unsteady, or if you need extra support in the belly, lighten the load or swap the barbell for dumbbells or kettlebells. Pay close attention to the pelvic floor—bulging, heaviness, pain, pressure, or leakage means you should modify. If you’re unsure, a pelvic health physical therapist can assess how your pelvic floor is functioning and help tailor prenatal training to keep you safe.
If you’re troubleshooting a back squat (pregnant or not), start unloaded to practice the squat pattern and work through these strategies first. Safety comes first, and it’s wise not to train alone. Consider working with a coach who specializes in prenatal and postnatal exercise. Pregnancy isn’t the time to chase personal records; the focus should be on safe, balanced training to support your postpartum recovery and long-term health.
About the Author
Terrell Baldock is a prenatal and postnatal exercise specialist based in London, Ontario, Canada. She works with women on core and pelvic floor issues to prepare them for pregnancy, birth, and recovery after childbirth. If you have questions about training during pregnancy, you can reach out through her website or social media.
