Prenatal Squat Challenge

If you follow me on Instagram, you already know that I have created the Prenatal Squat Challenge to do for 2 weeks. After some inconsistent workouts, I decided to create this challenge to get back in gear and have fun along the way! According to the American Pregnancy Association, squats are extremely beneficial to pregnant women because it helps prepare your body for labor and helps reduce lower back pain. I did some research on Pinterest for safe pregnancy squat challenges and found basic ones that had no variation like the one I’ve compiled so I decided to merge the challenges that I saw into my own!

I intend to post daily squat challenges for 14 days and have compiled the entire challenge into one location here on my site! During this challenge, remember to focus on form, take your time, stay hydrated and take breaks! We will be ending the challenge with a total of 350 squats total in one day! It’s totally ok to break it up into chunks throughout the day. Listen to your body and do what works best for you! If you are following along with the challenge, tag me in your Instagram posts or use the hashtag #prenatalsquatchallenge !


 Click here to access the Prenatal Squat Challenge PDF

Want to copy and paste this challenge to keep in your phone? Click here to access the Prenatal Squat Challenge Notes Version.

Squats used during challenge:

  • Narrow Squats
  • Narrow Squats with Back Kicks
  • Basic Squats
  • Basic Squats
  • Sumo Squats
  • Plie Squats
  • Froggy Squats
  • Goblet Squats

See videos below for examples of each squat variation.


***Please contact your prenatal provider if you have any concerns about this challenge. I am not a medical professional nor a professional trainer.

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