VIDEO 9. Squat / Split Squat Exercises

Squat exercise

It is an exercise that helps to strengthen muscles such as gluteal muscles, quadriceps and hamstrings, support correct posture and trunk stabilization. Studies have shown that women who do squats have fewer problems during labor and have lower pain rates.

The patient stands upright and spreads her feet hip-width apart. Raises arms straight in front of the chest. Slowly squat down (the therapist should assist if the patient feels uncomfortable or unstable). The patient should make sure that she presses her heels to the floor while doing the movement. Slowly squat down as far as she can towards the floor. While squatting, the patient keeps the shoulders, back and abdominal muscles under control so that pressure is felt at these points. Afterwards, slowly return to the neutral position.

Split Squat Exercises – In more advanced periods (alternate 2nd and 3rd trimester)

Holding on to a stable surface such as the back of a chair or a wall, the patient pushes the right leg forward and lifts the back, left heel. She keeps her torso upright.  Slowly descends into a squat position, distributing the weight evenly and bending both knees. (The therapist should make sure that the back heel remains elevated at all times).  To stand up, pushes off with the feet, extending both legs straight without locking the knees. (Then the opposite side is worked with the left leg in front).