The short answer
When you drop into a deep squat, your pelvic floor muscles naturally lengthen to accommodate the movement. If those muscles are already hypertonic (overly tense, guarded, or unable to relax), forcing them to stretch further under a load creates a tugging sensation, compression, or deep aching. Aching during a deep squat does not automatically mean your pelvic floor is weak and needs more tightening exercises; often, it means the system needs help learning how to lengthen and release.
What is happening?
An ideal pelvic floor functions like a flexible trampoline: it contracts to support pressure and lengthens to allow for elimination, delivery, or deep movement like a squat.
- The movement: As your hips sink low in a squat, your pelvic outlet widens and your pelvic floor muscles must lengthen.
- The barrier: If your pelvic floor is in a state of high resting tension, it cannot lengthen smoothly.
- The result: Instead of stretching, the tense muscle fibers are pulled taut against their will, resulting in a dull ache, heaviness, or discomfort in the pelvic basin.
Why this can happen
Hypertonicity—or excessive muscle tone—can develop for many reasons. It is rarely a simple sign of “laziness” or lack of strength. Common contributors include:
- habitual guarding: Holding tension in your abdomen or pelvic floor in response to stress, chronic low back pain, or past pelvic trauma.
- Postpartum recovery: The body often guards the pelvic girdle after delivery, keeping muscles in a state of high alert to compensate for temporary ligament laxity.
- Over-focusing on Kegels: Constantly tightening the pelvic floor without practicing relaxation can train the muscles to stay permanently “on,” preventing them from lengthening normally.
What you can do
If deep squats trigger pelvic aching, you can modify your movement pattern and focus on tissue release:
- Reduce your depth: Do not force your hips all the way to the floor. Stop at a depth where you feel muscular effort in your thighs and glutes rather than an ache in your pelvis.
- Practice intentional release: As you lower into a partial squat, focus on a gentle, natural widening of your sit bones. Think of softening your lower belly and pelvic floor rather than squeezing them.
- Use breath connection: Inhale as you lower down, allowing your ribcage to expand and your pelvic floor to subtly lengthen, and exhale as you return to standing.
What to avoid
- Do not push through pelvic pain: Assuming you just need to “toughen up” or push past pelvic aching can cause your body to guard even tighter.
- Do not default to more Kegels: If your muscles are already overactive and struggling to lengthen, adding strengthening squeezes will usually worsen the tension and the resulting ache.
When to get assessed
Occasional muscle soreness from a challenging workout is normal. However, you should seek an evaluation from a pelvic floor physiotherapist if deep pelvic aching persists across workouts, if you experience pain during intercourse, or if discomfort is accompanied by urinary urgency, difficulty emptying your bladder, or sharp pelvic pain.
Bottom line
Aching during deep squats is often a sign of tissue tension and restricted lengthening rather than a lack of strength. By respecting your current range of motion and focusing on relaxation rather than tightening, you can work toward comfortable, pain-free movement.