Do Squats Strengthen Pelvic Floor? What Science & Experts Say

Wondering if squats can actually support pelvic floor health? As leading experts in body wellness, just as we are in skin care, we understand that smart movement is foundational.

In this article, let’s unpack what research and specialists reveal about squats, pelvic activation, and holistic strength.

Discover why this exercise could be your next step toward total wellness, and how to make every rep count.

The Connection Between Squats and Pelvic Floor Muscles

Squats are a fundamental movement, known for sculpting the glutes, quads, and hamstrings.

But there’s more beneath the surface: as you bend and rise, your core muscles and abdominal muscles work in harmony while your pelvic floor muscles activate to stabilize your core and support your body’s alignment.

This synergy helps the pelvic floor stay strong and responsive—benefiting bladder control, posture, and daily movement.

When performed correctly, squats do more than build visible strength—they nurture the deeper muscles essential for pelvic health and overall resilience.

Scientific Evidence: Does It Really Work?

Recent clinical studies and physical therapy research show that squats go beyond building leg strength. They also activate and challenge the pelvic floor.

In a 2025 study studied Which Positions Optimize Pelvic Floor Activation in Female Rugby Athletes.

The findings indicate that the squat yield the most robust Pelvic Floor Muscles (PFM) activation. The squat posture promotes high muscle activation by defying gravity and pelvic biomechanics which then improves proprioception and involuntary muscle response.

In another study, results show that kegel exercises and pelvic floor muscle training strengthen PFM from 29% to 59%.

These studies show that regular squatting may help prevent pelvic organ prolapse, support recovery from certain conditions, and promote long-term pelvic health for people of all ages.

How to Perform Squats Safely to Strengthen Your Pelvic Floor

Performing squats with the right technique isn’t just about building strong legs. It’s essential for protecting and strengthening your pelvic floor.

Follow this step-by-step guide to safely reap the full benefits while minimizing the risk of strain or injury:

1. Start from a standing position, with your feet shoulder width apart, your feet flat on the ground, and weight evenly distributed.

2. Find your starting position by engaging your core and pelvic floor before lowering into the squat.

3. Lower down slowly with knees bent, keeping your chest lifted, back neutral, and knees tracking over your toes.

4. Lower only as far as comfortable—gradually increasing your range as strength improves.

5. Inhale deeply as you lower, and exhale slowly as you push back up, utilizing diaphragmatic breathing for maximum support.

6. Return to standing by driving through your heels, maintaining a straight line from your head to your pubic bone.

7. Check your form in a mirror or with a physical therapist or trainer for added support and safety.

These mindful techniques will help you perform squats that are both effective and supportive for your pelvic health.

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Expert Tips for Maximizing Pelvic Floor Strength with Squats

To get the most from your squats and truly support your pelvic floor, a few expert-backed adjustments can make a big difference.

Here’s what leading physiotherapists and trainers recommend:

• Start simple – Begin with bodyweight squats to master your form and pelvic floor engagement.

• Use activation cues – Gently contract your pelvic floor as you lower and rise, coordinating breath and movement.

• Progress gradually – Add weight or increase depth slowly, ensuring your pelvic floor stays supported at every stage.

• Focus on consistency – Regular practice, even in short sessions, builds strength over time.

• Listen to your body – If you feel strain or discomfort, modify your technique or consult a pelvic health professional.

• Personalize your plan – Work with a qualified trainer or physiotherapist for guidance tailored to your needs.

These expert strategies can help you maximize results, protect your pelvic health, and achieve long-term strength—one mindful squat at a time.

When Squats Might Not Benefit Your Pelvic Floor

Squats aren’t always ideal for everyone.

Some conditions require modified routines or alternative therapies to avoid strain and support safe recovery.

If you have pelvic floor dysfunction, incontinence, prolapse, or specific risk factors, consult a healthcare professional first.

Final Thoughts: What Our Experts Say?

Squats aren’t just a classic strength move—they’re a proven way to activate and support your pelvic floor, as confirmed by research and expert experience.

Our experts emphasize: take your time, build gradually, and always prioritize technique over intensity. With a mindful approach, squats can be a safe, effective foundation for pelvic health and lasting well-being.

Results can take time and careful technique. If you’re looking for a faster, more targeted approach, we’re here to help.

Our Pelvic Floor Strengthening Chair offers a non-invasive, clothes-on treatment designed for effective results, safely and comfortably.

Contact us to learn more about how this innovative therapy can fit your lifestyle.

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📩 contact@beautysculptingroom.co.uk