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Written by

Gina Conley, MS

Improve Pelvic Health: 3 Effective Squat Modifications for Prolapse, Heaviness, and Leaking

  • Pelvic Floor Rehab
Whether you're a new mom or an experienced birth partner seeking ways to support your loved one, read on to discover how these squat variations can make a significant difference in pelvic wellness.
Whether you’re a new mom or an experienced birth partner seeking ways to support your loved one, read on to discover how these squat variations can make a significant difference in pelvic wellness.

In this article, we’ll explore three highly effective squat modifications that can help you regain pelvic strength and improve Pelvic Health. These modifications are gentle yet powerful, making them suitable for women looking to enhance their pelvic health without overexerting themselves.

Squats are a beneficial exercise for overall fitness and strength training. They engage multiple muscle groups, including the quadriceps, glutes, hamstrings, and calves, which help to build lower body strength and improve balance and coordination.

Squats are also a functional movement, which means they mimic movements we use in our daily lives, such as getting up from a chair or lifting heavy objects.  BUT if you are experiencing pelvic floor dysfunction symptoms while squatting, should you STOP all squats?? 

No!  Rather we can modify to a variation that better suits your pelvic floor needs.  Let’s explore a few ways to modify the squat if you are experiencing leaking or pelvic heaviness.

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Our course covers everything from relaxation techniques and pain management to breastfeeding and newborn care.

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Improve Pelvic Health: 3 Effective Squat Modifications For Prolapse, Heaviness, And Leaking

Squats tend to be wide-legged, which loads more of the anterior pelvic floor. This could be an issue since this portion of the pelvic floor is not as supported as the posterior pelvic. So overloading this portion could cause some issues.

What can we do if we are having some issues with these types of movements??

Rebuild in a more supportive position!

How Can We Modify The Squads to Improve Pelvic Health?

How can we modify the squat to support our pelvic floor function?

  1. Decrease the width of your stance
  2. Add a block or ball squeeze to increase adductor activation which helps support the pelvic floor
  3. Add a box at the bottom for more support
Professional? Learn How to Support Perinatal Fitness Clients in our Fitness Trainer Course!

1) Decrease Width of Stance

If you are experiencing leaking or pelvic heaviness with squats, the first step is to decrease the width of your stance.  External rotation can overload the front half of the pelvic floor, which is not as supported structurally as the posterior portion.

In wide-legged squats, if we are experiencing leakage or pelvic floor issues, decreasing the width of your stance can take some of that pressure off the front half of the pelvic floor and hopefully alleviate your issues.

Improve Pelvic Health

This shorter stance can more evenly load the pelvic floor as you build hip and glute musculature to support the pelvic floor during lifts.  As you feel more comfortable, you can slowly begin to widen the stance if that is your preference for squats.

If you are postpartum and trying to figure out HOW to return to fitness after birth, join our postpartum fitness programs!  We offer our programs in three main ways:

Postpartum Fitness Programs

2) Increase Adductor Activation to Support the Pelvic Floor

The adductors, inner thighs, support the pelvic floor and help the pelvis rotate more internally.  Internal rotation loads the posterior pelvic floor more.  If the issue is that there is TOO much pressure on the anterior pelvic floor, the internal rotation could help to relieve some of that pressure.

We can increase adductor activation by squeezing a ball or block between our thighs or unilaterally loading it with a resistance band to pull the knee OUT.

The pelvic floor isn’t perfectly symmetrical, similar to the rest of our body, so we don’t always need to load things symmetrically!  Unilaterally loading our body can support uneven tension in the pelvic floor that may be causing some of your pelvic floor related issues.

Postpartum Mini Program Review
I have been able to do some of the mini postnatal series and it is EXACTLY what I was looking for! The workouts have been 20-25 minutes depending on how much help I have from my oldest. I love the warm up and cool downs especially with their core/ pelvic floor work. I was diagnosed with a bladder prolapse in Dec 2021 when I was 15 months postpartum. I just had baby 2 in October and I am working with my pelvic floor PT and using your workouts to slowly get back to running! Thank you!
Annie
I started your first PP workout last night (just over 5 weeks). The day before my body was breaking down. I realize it’s because of the constant sitting and nursing, decreased movement, etc. I worked out up until 2 days before I had the baby, where my midwives recommended I stop and just walk from then on. I felt absolutely amazing after the first workout. Hip, leg pain is gone. I am a strong believer that movement is medicine, I definitely was ready to start now! I am used to much more challenging workouts of course, however, these workouts are definitely what my body needs now to regain strength. Looking forward to completing the 6 weeks 😊
Jessica
I just want to let you guys know. I am 17 weeks postpartum and I have dabbled in working out again. I have also been kicking myself because I was going to get back in full swing by week 10! But, I had a lot of excuses. C-section, breastfeeding (worrying my supply would go down), going back to work, and just plum tired. I did your first workout today and it wasnt my intense workout I’m used to pre-pregnancy. BUT I completed it. I did sweat a little and completed under 45 minutes. Some of it was easy and that was nice and then there was difficult/challenging part also. Thank you guys so much. It felt amazing. I am so appreciative of what your program did for me pre-natal and I have high hopes moving forward.
Postpartum Fitness Programs

3) Decrease Range of Motion with Box Squats

Another modification if you are experiencing pelvic floor issues with squats is to decrease the range of motion.

Sometimes, we are just moving TOO much and we cannot stabilize well enough to stay pain-free and supported.  

Decreasing the range of motion allows us to still strengthen the musculature, but in a way that is more supportive and within our current capabilities.

Over time, you can lower the box or remove it and see how it feels!