Supported Deep Squat Breathing
Breathing · Foundation
Lengthen the pelvic floor and adductors in a position your body recognises: but with the arms taking the load.
Set yourself up
- Stand facing a sturdy door frame, counter, or post.
- Hold on with both hands.
- Feet slightly wider than hip width and turned slightly out, with both heels flat on the floor.
Move step by step
- Lower into a squat only as deep as you can stay relaxed with both heels down.
- Let the knees travel out over the toes rather than falling inward.
- Let the hips, inner thighs, and pelvic floor soften downward.
- Hold 45 to 60 seconds, breathing slowly.
- Stand up, take 3 slow breaths, and repeat for 3 rounds.
Breathing cue
Slow nasal breath. Pelvic floor lengthens on each exhale.
What to feel
- Hands take the load: the legs and pelvic floor can let go.
- Inner thighs lengthen without strain.
- Pelvic floor feels heavier toward the floor with each exhale.
Common mistakes
- Bracing the abdominals.
- Going deeper than you can stay soft.
- Letting the heels lift: that means you have gone deeper than your ankles allow today.
If the heels will not stay down, stand with a folded towel or a low book under them, or simply squat less deeply. Reduce depth or hold time if the knees or ankles complain. Stop if symptoms increase.
Sources for this exercise
↗Deep supported squat for pelvic floor lengthening, Versatile Fitness and PT↗Pelvic floor lengthening in supported squat, Physitrack↗Lengthen before you strengthen, pelvic health stretches, Hinge Health
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.