As the end of pregnancy approaches, many look for ways to encourage labor, and squats are a common suggestion. The practice of using squats in late pregnancy stems from the mechanical and physical benefits they offer for labor and delivery. While no specific duration of squatting is proven to actually start labor, the movements help prepare your body for the physical demands of childbirth. This preparation optimizes the pelvis and strengthens the muscles needed during delivery, which is distinct from forcing the hormonal process of labor to begin.
Anatomy and the Role of Movement
The physical rationale for using squats relates directly to the anatomy of the pelvis and the effect of gravity. The pelvis is a set of joints, allowing for subtle movement during pregnancy and birth. Squatting helps open the pelvic space, increasing the diameter of the pelvic outlet by 20 to 30 percent when performed deeply.
This movement encourages the baby to descend and assume an optimal position for birth, allowing the head to engage into the pelvic inlet. The deep squat posture also promotes relaxation of the pelvic floor muscles, which must lengthen and stretch for a vaginal delivery. Regular practice helps build the muscular endurance needed to maintain various positions throughout labor, utilizing gravity to assist the baby’s journey.
Squat Safety and Technique in Late Pregnancy
For late pregnancy, practice squats safely, focusing on form rather than intensity or duration. Begin by standing with feet slightly wider than your hips, toes pointed slightly outward to accommodate your belly and increase hip opening. As you lower down, keep your back straight and chest lifted, sinking your hips back as if sitting into a chair.
Only go as deep as you can comfortably manage without pain, ensuring your knees track in line with your toes. Using a stable support, such as a counter or the back of a chair, can help maintain balance as your center of gravity shifts. You can also try a wall squat by leaning against a wall and sliding down until your thighs are parallel to the floor, holding this position for 30 seconds to one minute.
Aim for a manageable number of repetitions, such as three sets of 10 to 15, or a sustained hold, rather than pushing to exhaustion. Stop immediately if you experience dizziness, chest pain, a racing heart, vaginal bleeding, or fluid leakage. Listen to your body and avoid movements that cause pain in your knees or pelvis, as the hormone relaxin increases joint flexibility.
The Science of Exercise and Labor Onset
The question of how long to squat to induce labor is based on a misunderstanding of how labor begins. Labor induction is a medical process using medications or procedures to intentionally start contractions, which is distinct from labor preparation. Squats and other exercises prepare the body for birth, but they lack the hormonal triggers necessary to initiate labor.
There is no established protocol, such as a specific number of squats or a set duration, proven to make labor start. Studies show that while moderate exercise may be associated with a lower rate of medical induction, it does not reliably change the gestational age at which spontaneous labor begins. The onset of labor is a complex event regulated by a cascade of hormones, including oxytocin and prostaglandins, and is not a mechanical switch that movement can flip.
While exercise may temporarily increase uterine contractility, this is generally seen as a preparation effect rather than true induction. The benefits of prenatal exercise, including squats, are strengthening the lower body and core, improving stamina, and promoting optimal fetal positioning. Therefore, the goal of squatting should be centered on mobility and strength until labor naturally begins, rather than focusing on a time frame for induction.
When to Consult Your Healthcare Provider
If you are past your due date and seeking to start labor, consult your healthcare provider rather than relying on physical methods alone. Medical induction may be recommended if your pregnancy continues two weeks past your estimated due date, known as a post-term pregnancy. Continuing a pregnancy past 42 weeks carries risks, such as reduced placental function or the baby growing too large.
Healthcare providers may also suggest induction earlier if there is a concern for your health or your baby’s health, such as with gestational diabetes, high blood pressure, or preeclampsia. For low-risk pregnancies, some providers offer an elective induction at 39 to 40 weeks, as research suggests this can lower certain risks. Ultimately, the decision to medically intervene should be made in consultation with your care team, weighing the benefits against the risks for your specific situation.