Why Squat Form Matters for Your Pelvic Floor (and Your Glutes)
Most people think about squats as a leg or booty exercise.
Few people think about their feet… and almost no one thinks about their pelvic floor.
But here’s the truth:
How you squat matters just as much as that you squat, especially if your goal is stronger glutes, less pelvic floor tension, or fewer symptoms like leaking, pressure, or pain.
Let’s break it down in a way that actually makes sense.
Squats Are a Full-Body Exercise (Not Just Legs)
When you squat, your body has to coordinate:
Feet
Ankles
Knees
Hips
Core
Pelvic floor
If one piece of that chain isn’t doing its job, another area will pick up the slack, often the pelvic floor gripping, or the quads taking over when you’re trying to grow your glutes.
This is where foot pressure and awareness become incredibly important.
To learn more about how your foot affects your pelvic floor you can read our blog: Why Your Foot Matters More Than You Think for Pelvic Floor Health
Why Your Foot Position Changes What Muscles You’re Working
Your feet are your body’s connection to the ground. Where your weight sits on your foot tells your nervous system which muscles to recruit.
Here’s a simple breakdown:
Weight heavy toward the toes
→ More quadriceps
→ Less glute engagement
→ Often more pelvic floor tension
Weight centered through the mid-foot
→ Better glute activation
→ More pelvic stability
→ Pelvic floor can respond instead of grip
Weight heavy into the heels
→ More hamstrings
→ Can limit depth and pelvic movement
The sweet spot for most people:
Mid-foot connection with the big toe staying down
Why the Big Toe Matters More Than You Think
The big toe isn’t just for balance—it’s neurologically connected all the way up the chain.
When your big toe lifts or you grip your toes:
Your foot becomes rigid
Your hips often lose motion
Your pelvis stops moving freely
The pelvic floor tends to hold tension instead of lengthen
Keeping the big toe gently pressed into the ground helps:
The foot stay adaptable
The pelvis move naturally
The glutes turn on
The pelvic floor respond with movement instead of clenching
Think of your foot and pelvic floor as teammates—if one stiffens, the other often does too.
Squat Depth and the Pelvic Floor: Why 90 Degrees Matters
A squat to about 90 degrees at the hips (thighs roughly parallel to the floor) is often where the magic happens.
At this depth:
The bottom portion of the pelvic floor can lengthen
The pelvis can move into a more natural position
The glutes are better positioned to work
You’re less likely to rely on gripping through the pelvic floor for stability
This doesn’t mean everyone should force depth.
It means that when your mobility allows, squatting to 90 degrees can be a powerful way to:
Train strength
Encourage pelvic floor movement
Reduce unnecessary tension
Why “Knowing What You’re Working” Changes Everything
One of the biggest mistakes we see is people doing exercises without understanding what muscle they’re trying to recruit.
If your goal is glute strength but:
You’re loading into your toes
Your big toe is lifting
Your pelvis isn’t moving
…then your body will default to what feels strongest (usually quads and pelvic floor tension).
Awareness creates choice.
Choice creates better movement.
Better movement leads to better results—and fewer symptoms.
Key Takeaways
Squat form directly affects glutes, feet, and pelvic floor
Foot pressure determines which muscles take over
Mid-foot connection + big toe down helps glutes engage
Squatting to ~90 degrees can help the pelvic floor lengthen and move
Understanding what you’re training is just as important as doing the exercise
If squats feel uncomfortable, ineffective, or trigger pelvic floor symptoms, your body may be asking for better coordination—not more effort.
And that’s exactly where pelvic floor physical therapy can help.
Your Pelvic Floor Deserves Lifelong Care
Your body is strong, adaptive, and always capable of healing. You don’t need to settle for discomfort, hide symptoms, or assume it’s “just part of being a woman.”
Pelvic floor therapy is a powerful tool for lifelong wellness, not just during pregnancy and postpartum.
If you’re curious, concerned, or simply want to feel more connected to your body, we’d love to support you.
This year, let’s go beyond pregnancy and postpartum and embrace pelvic health as an essential part of a woman’s entire life story.
Hi! We are Dr.Aimee and Dr. Lauren
We are the owners of Empower Physical Therapy and Wellness. We are pelvic floor physical therapists who specialize in helping women from pregnancy, into postpartum and through perimenopause, menopause and then beyond! We believe all women deserve to do all of the things they love without symptoms!
You can contact us via our website, email at hello@weempowerpt.com or social media!
The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptoms. Never disregard professional medical advice or p in seeking it because of something you have read on this blog.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. The opinions expressed in this blog are those of the author and do not necessarily reflect the views of any medical or healthcare institutions.
