What Is The Squash?

The Squash is a specific pelvic floor exercise technique that has gained attention online, particularly on social media platforms like TikTok. It involves a controlled contraction and lifting sensation in the pelvic floor muscles, often described as trying to stop the flow of urine midstream. However, the term “The Squash” as a standalone exercise is not a recognized medical term from major health organizations like the American College of Obstetricians and Gynecologists or the National Institutes of Health. It is a nickname that has emerged from fitness and wellness communities, and its effectiveness depends heavily on understanding what it actually is and how it differs from other pelvic floor exercises.

What Is The Squash Exercise Supposed to Do?

People who promote The Squash claim it strengthens the pelvic floor muscles. A strong pelvic floor supports the bladder, uterus, and bowel. It can help prevent or manage urinary incontinence, especially stress incontinence, which is leakage when you cough, sneeze, or exercise. Some also claim it improves sexual sensation and recovery after childbirth.

The core idea is that The Squash works the pelvic floor through a specific, targeted squeeze. Unlike a standard Kegel, which is a simple hold, The Squash is described as a more dynamic movement. It often involves a quick, forceful contraction followed by a full release. The goal is to build both endurance and power in these muscles.

It is important to note that no large-scale clinical trials have tested The Squash by name. The claims are largely based on personal testimonials and the general principle that pelvic floor exercises work. The real question is whether this specific technique is better or different from standard Kegels or other pelvic floor therapy methods.

How Is The Squash Different From a Kegel?

This is the most common point of confusion. A standard Kegel is a slow, sustained contraction. You tighten the pelvic floor muscles, hold for 3-10 seconds, and then fully relax. The focus is on control and endurance. Many people do Kegels incorrectly by holding their breath or tightening their glutes and abs instead.

The Squash, as described online, is a faster, more explosive contraction. Think of it as a quick “squeeze and lift” rather than a long hold. Some instructors call it a “knack” or a “power Kegel.” The idea is to train the fast-twitch muscle fibers in the pelvic floor, which are responsible for quickly closing the urethra during sudden pressure increases like a cough or sneeze.

The key difference is that The Squash is not a replacement for Kegels. It is a different type of contraction. A well-rounded pelvic floor program should include both slow and fast contractions. Relying only on fast, explosive squeezes may not build the baseline endurance needed for bladder control during daily activities.

What Does Research on Pelvic Floor Exercises Show?

Research published in the Journal of the American Medical Association and by the Cochrane Collaboration has shown that pelvic floor muscle training is effective for treating stress urinary incontinence. A 2018 Cochrane review of 31 trials found that women who did pelvic floor exercises were significantly more likely to report improvement or cure of their incontinence compared to women who did no treatment.

However, these studies tested standard Kegel protocols, not a specific “Squash” exercise. The research supports the general principle that contracting the pelvic floor muscles correctly and consistently works. The specific name of the exercise matters less than whether you are using the right muscles and doing it often enough.

There is no clinical evidence that The Squash is superior to standard Kegels. The fast-twitch fiber training is a real physiological concept. Physical therapists often include quick contractions in their protocols. But calling it a separate, uniquely effective exercise is a marketing choice, not a scientific one.

What Are the Risks of Doing The Squash Wrong?

Doing any pelvic floor exercise incorrectly can cause problems. The most common mistake is holding your breath and bearing down instead of lifting up. This increases intra-abdominal pressure and pushes the pelvic floor downward, which is the opposite of what you want. This is sometimes called “bearing down” or performing a Valsalva maneuver.

Another risk is not fully relaxing the pelvic floor between contractions. The pelvic floor muscles need to rest. If you constantly hold a partial contraction, the muscles can become tight and overactive. This can lead to pelvic pain, painful sex, and difficulty emptying the bladder or bowel. This condition is called hypertonic pelvic floor or pelvic floor tension myalgia.

Some people also report that The Squash causes them to clench their glutes, thighs, or abdominal muscles. This means the pelvic floor is not being isolated. You are essentially doing a full-body clench, which does not effectively strengthen the target muscles. If you feel your buttocks or legs tightening, you are doing it wrong.

Avoid doing The Squash as a standalone exercise if you have a history of pelvic pain or a hypertonic pelvic floor. In that case, relaxation exercises and diaphragmatic breathing are often more helpful than forceful contractions. Always consult a pelvic floor physical therapist for a proper assessment before starting any new exercise routine.

How to Perform The Squash Correctly

If you want to try The Squash, start with a proper setup. Empty your bladder first. Lie on your back with your knees bent and feet flat on the floor. This position takes gravity off the pelvic floor and makes it easier to feel the muscles. Place one hand on your lower belly to check that your abs stay relaxed.

Here is a step-by-step approach:

• Find the muscles. The easiest way is to stop the flow of urine midstream. Do this only once to identify the muscles. Do not do this regularly as it can interfere with normal bladder emptying.
• Take a deep breath in. Breathe into your rib cage and belly. Let your pelvic floor relax and drop.
• On the exhale, perform The Squash. Squeeze and lift the pelvic floor muscles upward and inward as quickly as you can. Imagine you are trying to stop gas or lift a marble. Hold the squeeze for only 1-2 seconds.
• Fully release on the next inhale. Let go completely. Feel the muscles drop back down. This full relaxation is as important as the contraction.
• Repeat 5-10 times. Do not rush. Focus on the quality of each squeeze and release. Rest for 10 seconds between each repetition.

Do not do The Squash all day long. Two to three sets of 10 repetitions, three times a week, is plenty. Overdoing it can lead to muscle fatigue or tension. Like any muscle training, the pelvic floor needs recovery time. If you feel sore or tight afterward, take a day off.

Common Misconceptions About The Squash

One major misconception is that The Squash is a cure-all for every type of incontinence. It is not. Urge incontinence, which is a sudden strong need to urinate, often requires different strategies like bladder retraining and relaxation techniques. The Squash may help some people with urge incontinence, but it is not the primary treatment.

Another myth is that The Squash is only for women. Men have pelvic floor muscles too. Men who have had prostate surgery or who experience post-void dribbling can benefit from pelvic floor exercises. The same principles of a quick, controlled contraction apply. The technique does not change based on gender.

Some online sources claim that The Squash can permanently fix pelvic organ prolapse. This is not accurate. Pelvic floor exercises can strengthen the muscles and reduce symptoms, but they do not reverse the anatomical displacement of a prolapse. For significant prolapse, treatments like a pessary or surgery may be needed. Exercise is supportive, not curative.

Finally, do not believe that The Squash will give you visible results in a week. Pelvic floor muscles are like any other muscle group. Meaningful strength gains take 8-12 weeks of consistent training. If someone promises instant results, they are overselling. Patience and correct form are what actually work.