Your pregnancy exercise workout – standing squat

Try this prenatal exercise to get your legs and posture ready for birth.

Standing squat – ‘action’ sees you bending your knees so the birthing ball rolls up your back

This prenatal standing squat exercise was designed by Buggy Workout creators Pushy Mothers, for our sister publication Practical Parenting & Pregnancy magazine. Get your birthing ball and try it out…


Standing squat – a birthing ball exercise

What this exercise does: Strengthens your leg muscles, improves posture and prepares your legs for birthing positions.

Get set: Stand by a wall, with the ball between your lower back and the wall. Your feet should be slightly wider than hip-width apart, and your arms relaxed by your sides. Lean back into the ball.

Action: Breathe IN, and as you breathe OUT, draw your tummy in and bend your knees so the ball rolls up your back. Breathe IN and return to the ‘Get set’ position, fully straightening your knees but not locking them. Repeat several times until your legs begin to ache.


  • Knees should be over your ankles as you bend.
  • Don’t go lower than a 90° angle.
  • Ensure you draw your tummy in gently every time you bend.
  • Do the exercise slowly and with control.

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