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StretchingIntermediate5 min

Deep Squat Hold

The deep squat position naturally opens the pelvic floor and improves hip mobility, blood flow, and overall pelvic health.

Video coming soon

Step-by-Step Instructions

  1. 1

    Stand with feet slightly wider than shoulder-width, toes pointed slightly out.

  2. 2

    Slowly lower into a deep squat, keeping heels on the ground.

  3. 3

    Let your arms hang between your knees or press elbows against inner knees.

  4. 4

    Maintain an upright torso — do not round your lower back.

  5. 5

    Hold for 30-60 seconds while breathing deeply.

  6. 6

    Slowly stand back up. Complete 5 holds.

Benefits

Opens and lengthens the pelvic floor
Improves hip and ankle mobility
Increases blood flow to the pelvic region
Counteracts sitting-related tightness

Tips

  • If heels lift, place a rolled towel under them for support.
  • Hold onto a doorframe or squat rack for balance if needed.
  • Breathe into your belly and feel the pelvic floor lengthen.
  • This is a great warm-up before Kegel exercises.
Start Exercise

Related Exercises

Kegel

Progressive Kegel Hold

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Reverse Kegel

Reverse Kegel Endurance

6 minIntermediate
Breath Work

Box Breathing with Pelvic Focus

6 minIntermediate