Is it Bad to Squat While Pregnant?

Bending over in pregnancy represents a series of rather curious conflicting thoughts and opinions. So, is it bad to squat while pregnant?
Is it Bad to Squat While Pregnant?
Andrés Felipe Cardona Lenis

Written and verified by degree in physical education and sports Andrés Felipe Cardona Lenis.

Last update: 17 June, 2023

Bending over in pregnancy is often one of the most worrisome topics, and it’s inevitable not to consider it dangerous. Such a thought arises with the presence of a new life developing in your body. However, you must understand that there are still many myths surrounding this stage and one of them revolves around physical activity. Below, we’ll tell you whether or not it’s bad to squat while pregnant.

It’s likely that at the beginning of the gestation process, the people around you will recommend that you rest. A lot of this advice will come from figures like your mother and even your grandmothers, so why not follow the advice of women who’ve already experienced this stage? It sounds logical. However, be careful with such advice.

Is it dangerous to squat while pregnant?

Among the empirical recommendations related to rest is not to bend over. But how dangerous is it during pregnancy? First of all, this action is part of the basic movements of human beings. Practically anyone can bend over in their life. However, you should analyze the real need to do it repeatedly.

Whether you’re pregnant or not, if you don’t have the real need to bend down, try to avoid it. For obvious reasons, you’ll have to do it at some point, whether it’s to pick up an object or for some similar activity. In any case, you should know that it’s not dangerous to bend over while pregnant. Neither you nor your developing baby are at risk from such physical exertion.

Likewise, just because there’s no risk doesn’t mean that you don’t have to take certain care of your body. However, you shouldn’t abandon physical activity or begin to see it as something forbidden.

A pregnant woman doing squats.
Physical activity shouldn’t be abandoned during pregnancy, quite the contrary. However, it’s essential to perform the movements correctly and in a controlled manner.

Bending the right way

From day one, the body prepares to accommodate new life. With the passing of time and the development of pregnancy, your body favors the protection of the baby. The physiological changes of this stage are related to structures such as the placenta and the amniotic sac, which are predisposed for the development of the child. This preparation includes the free movement of the fetus, temperature adaptation, and protection from sudden movements.

At the same time, the visceral organs are displaced by the uterus, which is why they don’t represent any problem for the developing baby. Based on the above, we invite you to remain calm and understand how protected your baby is. However, try to squat in the right way to avoid overexertion or injury to your body.

Position your body

If you need to squat while pregnant, try to keep your back completely straight and perform the movement starting at the knee joints. Also, bend both legs at the same time while they form an angle of approximately 90 degrees.

Avoid rushing

In addition to the correct position, you should take it easy. Although the baby is well protected, your spine must make a greater effort when bending down due to the increased weight. So, once you’re going to make this movement, do it in a controlled manner. Also, try to add deep breathing – inhaling and exhaling.

The risk is low, but precautions should be taken

The gestation process is characterized by gradual development. This involves the growth of the fetus, the uterus, and other structures of the body. Therefore, in the first few weeks, it’s much easier to squat, but as time goes by and the weight increases, it becomes more tedious. However, although the difficulty increases, it’s still not very dangerous for your baby.

The strain on the lower back may increase, as well as stomach problems associated with heartburn. You may even feel dizzy and have a greater chance of falling. With that in mind, we recommend that you squat as little as possible while pregnant.

An OB-GYN talking to a pregnant patient.
Don’t hesitate to ask your family doctor about any concerns you may have regarding physical exercise or other activities that involve squatting during pregnancy.

Squatting in pregnancy, what does the doctor say?

It’s clear that squatting during pregnancy doesn’t pose a high risk for you or your baby. However, we advise you to always seek the advice of your family doctor. Based on the diagnoses, they may make specific recommendations about this movement.

If you’re a mother with a history of diseases related to the spine or the middle of the body, things change. So, sudden movements, such as bending over, may be out of your routine.

It’s possible to squat during pregnancy

In conclusion, it’s possible to squat without any problems while pregnant. At this time, your baby is properly protected and it’s difficult for you to hurt them. However, make sure you take the right precautions when performing this movement. Use the correct position, do it calmly, and only do it if you have the need.

Finally, don’t overlook the recommendations made by your family doctor. Don’t forget that your health and that of your baby are the most important thing during pregnancy.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.