Supported deep squat (prenatal) (hold)

Pre/postnataleasytimedno equipment

Standing with the feet wider than the hips and the toes turned out, the hips sink toward the floor while sitting on a block or holding a sturdy support, hands together at the chest; a hip-opening resting squat.

How to do it

1. Stand with the feet wider than the hips, toes turned out about 30-45 degrees, near a sturdy support or with a block or low stool behind you.
2. Bend the knees and sink the hips as low as is comfortable, hands together at the chest, elbows gently pressing the knees apart; sit on the block if you like.
3. Keep the heels down (or on a rolled towel), the chest lifted and the breath slow.
4. Hold 20-40 seconds and stand up slowly; skip it if it causes pelvic, pubic or knee pain, or if your midwife advised against it.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: adductors, glutes