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Is Squatting Bad For Pelvic Floor?

Is Squatting Bad For Pelvic Floor?

Have you ever wondered if squatting is bad for your pelvic floor? The pelvic floor plays a major role in providing support to your internal organs and controlling bowel and bladder functions. As you embark on a fitness journey, maintaining a healthy pelvic floor should be among your top priorities. If you have concerns about how squatting might affect it, look no further! This comprehensive guide will help you understand the benefits and potential risks associated with squatting, while also presenting alternative exercises to maintain optimal pelvic health.

Squatting is a natural movement that engages various muscle groups, including your legs, core, and, of course, your pelvic floor. Before diving into the benefits and risks of squatting when it comes to pelvic floor health, let's first understand the anatomy of the pelvic floor.

The pelvic floor is a group of muscles and connective tissues that stretch from the pubic bone to the tailbone and from one side of the pelvic bone to the other, creating a hammock-like structure. Its primary functions are to provide support to the bladder, uterus, and bowel and to maintain continence.

Benefits of squatting for pelvic health

Strengthens Pelvic Floor Muscles

Squats can be beneficial for the pelvic floor muscles as they help strengthen and tone them, thus preventing weakness and potential issues such as incontinence or pelvic organ prolapse.

Improves Posture and Alignment

Squats develop core strength, which plays an essential role in maintaining proper posture and alignment–two critical factors for a strong and healthy pelvic floor.

Enhances Blood Circulation

Muscle contractions during squat exercises enhance blood circulation throughout the lower body, promoting better overall pelvic health.

Potential risks of squatting for pelvic health

Although squats can offer several benefits for pelvic floor health, practicing improper techniques or overloading weights may present risks.

Weak or Injured Pelvic Floor

If your pelvic floor is already weak or injured, heavy squats may add excessive pressure to the area, worsening the issue. In such cases, it is crucial to consult a professional or physical therapist to design workouts that cater to your specific pelvic health needs.

Holding Breath

Some individuals tend to hold their breath during squats or heavy lifts, leading to an increase in intra-abdominal pressure. This extra pressure can strain the pelvic floor and potentially cause damage.

Incorrect Squat Form

Performing squats with improper form can place undue stress on the pelvic floor and may lead to issues like incontinence or prolapse over time.


Sarah, a new mother, experienced pelvic floor weakness and mild incontinence after childbirth. She decided to incorporate squats into her workouts in an effort to strengthen her pelvic floor. Initially, she experienced improvement as her pelvic floor muscles grew stronger, but she later began to suffer from increased incontinence. Sarah soon discovered that she had been using improper squat form, causing her pelvic floor to weaken further. With the help of a professional, she was able to correct her squat form and found relief in practicing other pelvic floor-friendly exercises.

Squatting can be a double-edged sword for pelvic floor health. While it has the potential to strengthen and support the pelvic floor, incorrect form or excessive intensity may lead to unwanted consequences. So, is squatting bad for the pelvic floor? The answer ultimately depends on your individual pelvic health status, technique, and overall fitness approach. Consult a healthcare professional or fitness expert for personalized recommendations and consider exploring alternative exercises, such as kegels, pelvic tilts, glute bridges, or yoga, to maintain and improve your pelvic health. Don't forget to share this enlightening post with friends to foster a global awareness of pelvic floor health! Visit our Pelvic Floor Therapy blog to learn more about maintaining optimal pelvic- and overall- well-being.

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