Supported Squat
The squat is supported on purpose: your hands take the load so the pelvic floor and adductors can soften.
What you’ll do
Hold a door frame or counter, feet slightly wider than hip width and turned out, and squat only as low as you can stay relaxed with both heels flat. 3 × 45 to 60 seconds with breathing. No bracing.
- Round 1, Hold the support. Sink to a comfortable depth with both heels flat and breathe slowly.
- Stand & breathe, Stand tall, soften the shoulders, take 3 slow breaths.
- Round 2, Return to the squat. Same depth or slightly lower if comfortable.
- Stand & breathe, Stand tall again. 3 slow breaths.
- Round 3, Final round. Stay only as low as you can fully release.
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.