Navigation

Squats vs Kegels

You’ve probably been hearing a lot of buzz about the squat. And many have been touting it as the go-to thing to do for pelvic floor health. The more squats you do, the stronger your pelvic floor, right? It used to be the kegel, and still is in many circles. You’re pregnant? Don’t forget your pelvic floor! 100 kegels a day for you! And you! And you!

Now it’s the squat. Squat a lot and you’ll have an easier birth and a stronger pelvic floor. That’s what they say. And I’m here to call BS.

But wait… Lindsay… I thought you loved the squat?

Oh, I do, I even have a shirt that says “I ❤ squats.”

I’m a squat lover FOR. SURE. But I think that it’s so easy for us to take a very small piece of the huge picture and boil it down to one thing: squats=strong pelvic floor. Have urinary incontinence? Squat more. Want to have an easier birth? Squat. Want to strengthen your pelvic floor for whatever reason? Squat. People really *are* handing out the squat exercise prescription like it’s the new kegel. And SQUATTING IS NOT THE NEW KEGEL. The kegel isn’t the new kegel either. Squatting is one part of a whole body movement program and a systematic re-learning of how to use your body in ways that optimize birthing space, functionality, well-being and minimize: pain and disease.

“Squat vs Kegel” is NOT the question we should be asking.

There is not one exercise that is going to be THE exercise that you need to do. It’s not about the kegel OR the squat. It is about how all the parts of our body work together to support our system. Our pelvic floor, core, diaphragm (how we breathe) are all pieces to the pelvic floor puzzle and that means there is not going to be one exercise that magically fixes/protects/strengthens the pelvic floor. Getting your whole body to work together is not only going to help your pelvic floor, it’s going to also help your core, your back, maybe even your bum knee that you didn’t think was related (it probably is).. A whole body movement program is much more than just spot treating your pelvic floor, it is treating your pelvicfloor as an essential component to your inner core system and body.

Squatting is one piece of the puzzle. Don’t get me wrong, it’s an important piece. But if you’ve ever done a puzzle, you have to build the edges first (at least that is what my grandma always taught me). If most of the time you are sitting. With a tucked pelvis. And thrusted ribs. Then I can promise you this: doing 50 squats a day isn’t going to do what you think it’s going to do. And you are not going to be able to do the squats like you think you are doing them. Don’t get me wrong, I am all about doing something is better than doing nothing, but if you’re lazy like me (or really, I’m just efficient because I don’t want to do something unless it’s actually worth my time) and want the most bang for your buck, you might as well get the most out of every squat you do!

A squat is not about the squat, itself, but the strength and the range of motion/length of the muscles that we need to get into an aligned squat and the strength that holding this squat will build. Here are some pointers:

1. Prepare your body for squatting.

Join our Free Facebook Group for loads of free videos and discussion on squat preparation. When our bodies are prepared, they are able to squat more freely, naturally, and we are able to get the most out of our squats. It’s not as simple as ‘just start squatting.’

2. Get a squatty potty

This is going to get you into a squat as often as you go to the bathroom. Use it for both #1 and #2 (I’ve had that question so feel the need to clarify). This is a great way for your body to find the range of motion of a squat while eliminating. This is how we are designed to eliminate. In my opinion, the porcelain throne is a huge contributor to the vast amount of people in our western society with pelvic floor issues. Statistically, we have a lot less babies, yet a lot more pelvic floor disorders. There are also so many people with pelvic issues that have not given birth.

3. Every time you get up from sitting, try to use vertical shins!

How many times a day do you have to get up? Probably a lot. Every time, see if you can engage your posterior leg muscles by not allowing your knees to go past your ankles. You have to get up anyway, right? So might as well get this added benefit, right?

4. If you are pregnant

Learn about your core, pregnant belly alignment, and your pelvic floor. And of course – make sure you do exercise classes that focus on pelvic floor and core for pregnant women. Your body will thank you during birth and beyond.

5. And squat, too.

I’m not anti-squat and I hope this post didn’t come off that way. I am just anti-ONLY squatting and not doing anything else.

Related Articles

  • I'm so grateful for the One Strong Mama program, it helped make my 3rd pregnancy the most comfortable yet. This program helped me find ways to prevent further diastasis recti that I had experienced before, as well as find ways to adjust daily movements practices to continue to feel strong all the way through birth and postpartum. As a prenatal yoga instructor and social worker, I appreciated Lindsay and Lauren's focus on mindful movement, alignment, as well as their inclusiveness of all the ways we give birth. Margot Strahl

  • I'm a mom of three, a doula, a yoga and fitness professional with over a decade of experience, and I love the OSM program. The exercises are simple and easy to follow. But even more, they are truly purposeful, with a clear focus on building strength and function for pregnancy, birth and life. The videos and the library of information have definitely informed my teaching. And at a fraction of the cost of most professional trainings, I  now have ongoing access to an incredible collection of resources. Moms in the pregnancy year and beyond, and professionals working with this population, will greatly benefit from this program. I can't recommend it highly enough. Melissa Gutierrez Nelson

  • Our patients love One Strong Mama. We notice that patients who are working through the One Strong Mama program have less restrictions throughout their soft tissues and muscles. Our patients who have dedicated time to One Strong Mama, do not tend to have many complaints or favor certain positions through their pregnancies. As we continue working on balancing their pelvis with chiropractic care and bodywork, having little soft tissue and muscle tightness it makes their visits with us further apart than other patients that are in our office. We highly recommend One Strong Mama to our expecting mamas! Dr. Jeni Massa and Brianna Bing with Sprout Chiropractic and Wellness

  • Lindsay and Lauren's work got me through my 3rd pregnancy. Their restorative and corrective exercises are easy to do, the instruction easy to follow, requires very little equipment, and can be worked into daily movement practices. I feel stronger than I ever have and cannot recommend this program enough to mamas! You don't have to be in pain during pregnancy, be a strong mama and live well! Laura Pladson

  • I had such an amazing experience with One Strong Mama and would highly recommend to everyone. Not only did it help prepare me physically, but also helped me process emotionally while preparing for my vbac. I was able to have such an easy birthing time as well as recovery postpartum thanks to the movements/exercises I learned. Jessica Anderson

  • Staying comfortable and active my entire pregnancy was priceless. What surprised me was how it stuck with me postpartum. Even when I ended up with a baby that always needed to be held! Sarah Schultz