Do Squats Strengthen the Pelvic Floor?
With the glutes being so close in proximity to the pelvic floor (and an extension of the pelvic floor), you might be wondering if squats strengthen the pelvic floor. This blog will answer exactly that for you.
What the Pelvic Floor Actually Does
The pelvic floor has many roles. It gives us bowel & bladder function, sexual function, and helps with core stability.
When we go to the bathroom, the pelvic floor relaxes for use to let contents out. Complementary to that, the pelvic floor is always giving us support and sphincter control when we want to hold contents in.
Let’s talk about the core…
Think about the core like a canister. It has a top, the diaphragm, your breathing muscle. The bottom is your pelvic floor, the bowl of muscles at the bottom of your pelvis. And the sides are all the layers of abdominal and lumbar spine muscle. The core must work in unison to give us stability.
Because of the connection of the core to the diaphragm, breathing is connected to core stability. That canister I mentioned before gives our core pressurization– like a sealed soda can. When functioning optimally, the core maintains pressurization by dispersing the load across all of the muscles in the system evenly.
When we breathe in, the pelvic floor, lumbar and abdominal muscles need to lengthen, expanding the torso 360 degrees around. And as we exhale those muscles should shorten with the pelvic floor gently lifting and squeezing. This is how we maintain pressurization by keeping this system moving back and forth as we inhale and exhale.
When we hold our breath or aren’t dispersing the load evenly, we lose pressurization thus losing core stability.
How the Pelvic Floor and Squats Are Connected
So once we learn to properly use the core when breathing and the connection of the pelvic floor to the breath, any exercise can be a pelvic floor exercise!
Typically I start clients off with floor exercises so that gravity isn’t making the exercises harder as they are learning this new way to breath and build awareness of the pelvic floor. Once they have mastered those exercises, then we move to standing.
One of the first movements we work on in standing is a squat. We pair movement to the breath to help with pelvic floor activation and core stability during a squat.
What Happens to the Pelvic Floor During a Squat
A squat is a quad dominant movement, but let’s further breakdown what happens during a squat. When we lower into a squat we want our quads, glutes, and pelvic floor to lengthen, so that they can contract and shorten with power as we stand. Think about a sling shot, the further back we pull it (lengthening it), the farther it goes because it has more power behind it!
So think back to what happens to the pelvic floor when we breathe… In order for us to get the most lengthening, we want to breathe in on the way down, and exhale as we stand.
When Squats Help and When They Do Not
Squats are helpful when they are added into your plan at the right time. Like I mentioned before, you have to be able to master the breath when gravity isn’t working against your pelvic floor before you move on to squats.
Squats are helpful when you have the proper coordination and breathing technique.
They can train the brain body connection to the pelvic floor when we add in awareness. When we integrate that awareness of the pelvic floor to different movements, that reinforces the stability and support our pelvic floor needs to give us throughout the day to prevent pelvic floor issues.
Signs Your Pelvic Floor Is Not Ready for Squats
You might not be ready for squats if you hold your breath when trying to perform them, or if your quads and glutes cannot coordinate the lengthening together. This doesn’t mean you should stop squatting all together, but you should modify the movement to meet your body where it is at.
How to Squat With Better Pelvic Floor Coordination
After reading this blog you should have a better understanding of how your pelvic floor works when you squat and how that movement should be coordinated with the breath. But working with a pelvic floor physical therapist can be the most helpful when learning to coordinate pelvic floor strengthening to any exercise.
A pelvic floor PT can do a full assessment to better understand how your pelvic floor is functioning, then tailor a specific plan for you.
Where to Find Pelvic Floor PT in the Lakes Region of NH
If you are local to the Lakes Region of New Hampshire and are interested in working together to address pain with your pelvic floor strength, book a discovery call or eval to get started with treatment today!
I would love to be a part of your pelvic health journey.
My office is conveniently located in downtown Meredith, and I offer individualized pelvic therapy for women who are looking for a trauma-informed, gentle, and caring approach.
To get started, feel free to book online. If you have questions before you begin, feel free to contact me or book your free discovery call.
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Disclaimer: The information provided on this blog is intended for general wellness education purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physical therapist, physician, or other qualified health provider with any questions you may have regarding a medical condition.