How to do it
No equipment needed - just a bit of space.
Stand with your feet hip- to shoulder-width apart, toes pointing slightly out. Have a chair or worktop within reach for balance if you need it.
- Breathe in and bend your hips and knees to lower into a squat, only as far as feels controlled.
- Keep your back long and your weight spread through your whole foot.
- Breathe out and lift your pelvic floor as you push through your feet to stand back up.
- Let the pelvic floor relax once you are standing, then repeat.
Form cues
- The out-breath and the pelvic floor lift happen together on the way up, the harder part.
- Your knees track over your feet, not falling inward.
- Your weight stays spread through your heels and the balls of your feet.
Common mistakes
- Holding your breath and bearing down as you stand - this pushes down on the pelvic floor.
- Squatting deeper than you can control, or than feels comfortable if there is any heaviness.
- Letting your heels lift or your back round.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, worse heaviness after the exercise, or any bleeding.