Why Do Squats Feel So Wobbly During Pregnancy?
The question we hear all the time: "I used to squat with perfect form—why do I suddenly feel so unsteady?"
If you’ve noticed your balance going rogue sometime around the second trimester, you’re not imagining things. That wobbliness isn’t a sign of weakness—it’s actually your body doing exactly what it’s supposed to do to prepare for birth.
But that doesn’t mean you have to struggle through every workout or give up strength training altogether.
Dr. Hannah Ryles, Expect medical advisor and OB/GYN, breaks down exactly what’s happening to your body. Watch her quick breakdown and keep reading for the deep dive.
The Two Big Reasons You Feel Unsteady
1. Relaxin: The Hormone That Loosens Everything
During pregnancy, your body ramps up production of relaxin. Its primary job is to soften and loosen your ligaments—especially around the pelvis—so your body can open and accommodate your baby during labor.
The Catch: Relaxin doesn’t discriminate. While it’s busy preparing your pelvis, it affects ligaments throughout your body. This means the joints that usually feel solid—hips, knees, ankles, even your spine—suddenly have a little more “give.”
What the Science Says:
Relaxin levels peak around 12–14 weeks but remain elevated throughout pregnancy.
A study in the Journal of Women’s Health Physical Therapy confirmed that pregnant women show significantly increased hip and knee joint laxity compared to non-pregnant women.
Motion capture studies show this leads to altered muscle activation patterns—essentially, your muscles have to fire differently to stabilize loose joints.
2. Your Center of Gravity Is Literally Moving
As your belly grows, your center of gravity shifts forward and upward. Think of it like carrying a bowling ball strapped to your front: your body has to completely recalibrate how it balances.
To compensate, your body naturally adjusts: increased lumbar curve (the “pregnancy lean-back”), a wider stance, and altered hip positioning. Your brain is working overtime to process proprioceptive information—figuring out where your body is in space when “space” keeps changing.
What the Science Says:
Research in Gait & Posture found that the center of pressure shifts significantly, causing increased postural sway and reduced balance confidence.
A study in Applied Ergonomics showed that pregnant women automatically adjust squat mechanics by widening their stance and reducing depth. Note: These aren’t “wrong” adaptations—they are protective strategies your body employs automatically.
The Compounding Effect
Loose ligaments + shifting center of gravity = a perfect storm for feeling unstable.
Research published in BMC Pregnancy and Childbirth found that balance disturbances increase progressively, with the highest fall risk in the third trimester. But here’s the silver lining: appropriate strength training can actually improve balance and reduce fall risk, even as these changes occur.
How to Train Smart (Not Scary)
You don’t have to give up strength training—you just need to adjust your approach. Here is Dr. Ryles’ protocol for training through the wobble:
✅ DO:
Choose controlled, stable moves. Squats, step-ups, rows, and supported lunges build functional strength for daily mom-life (picking up toddlers, carrying groceries).
Slow down the tempo. This isn’t the time for explosive plyometrics. Slower tempos increase time under tension, making workouts effective without the high impact.
Narrow your range of motion. A partial squat with perfect control beats a deep squat with wobbly form.
Pro Tip: Try a Box Squat (squatting to a bench or chair) to give yourself a consistent, safe depth.
Use support. A chair, wall, TRX straps, or countertop aren’t “cheating”—they are smart tools for safe volume.
⛔ DON’T:
Hold your breath. The Valsalva maneuver (holding breath to brace) increases intra-abdominal pressure. Practice breathing through the movement: exhale on the exertion (the hard part), inhale on the release.
Force deep stretches. Remember that relaxin? Your ligaments are already loose. Pushing into deep, end-range stretches can overstretch ligaments and cause long-term instability.
Perform unstable single-leg moves. Save the pistol squats and single-leg deadlifts for postpartum. The risk-reward ratio isn’t there right now.
Push through “pelvic heaviness.” If you feel sharp pain, pinching, or a sensation of “heaviness/pressure” in the pelvic floor, stop immediately. These are signals that the load isn’t working for your current body.
Your Body Is Doing Exactly What It Should
The “wobble” is just a signal that your body is preparing for birth. Strength training during pregnancy is about calibration—adjusting your form to match your current reality. When you modify your movements, you protect your joints while actively preparing for a shorter labor and healthier postpartum journey.
See how to adjust your squats for your current week. Download Expect for safe, science-backed workouts.