Back-to-wall squat (postnatal) (hold)

Pre/postnataleasytimedno equipment

Standing with the back against a wall, the body slides partway down and holds, then slides up; a supported leg strengthener that is easy on the pelvic floor when kept shallow.

How to do it

1. Stand with your back against a wall, feet hip-width apart and a little in front of you.
2. Breathe out, gently draw the lower belly in and slide down only part of the way (about a quarter squat), knees over the ankles.
3. Hold 10-20 seconds, breathing normally, then slide back up.
4. Do 3-5 holds; avoid it if you feel pressure or heaviness in the pelvis.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Main: quads
Supporting: glutes, abs