Coleen Rooney has revealed she does squats in the shower every morning, a habit she calls her 'non-negotiables'. The approach is praised by experts as a clever way to fit exercise into a busy schedule, especially for mums who often struggle to find time for themselves.
Why it works
Phil Carpenter, personal trainer at PureGym Portsmouth, says this is a perfect example of 'habit stacking' – adding positive changes onto things you already do. 'Layering this small habit onto an existing regime is an effective way to keep it up on an ongoing basis,' he tells Metro.
As well as busy parents, Phil claims shower squats are especially good for women in mid-life, adding: 'During perimenopause and menopause, protecting muscle mass and bone density becomes incredibly important, so daily lower-body movement is imperative.'
Benefits and drawbacks
Phil says the warm water from a shower can 'help your muscles feel looser and improve joint mobility, making the movement more comfortable first in the morning.' He calls squatting 'one of the best exercises you can do', crediting it for reinforcing functional mobility in a way that 'pays off across many other physical tasks, including chasing four kids around.'
Deborah Luciano, a NASM-certified personal trainer with Yoga-Go, agrees, telling Metro: 'Squats mirror movements that we perform naturally day to day, such as standing and sitting, climbing stairs, and picking things up. They strengthen the glutes, quadriceps, hamstrings, and help to keep your core strong and stable, all of which are essential for maintaining mobility and independence later in life.'
However, shower squats are not without risks. The main concern is slipping, so Phil recommends investing in a non-slip mat. 'Watch out for light-headedness too,' he continues. 'Hot showers dilate blood vessels, so standing up quickly from a squat in this environment can occasionally cause a dip in blood pressure and a moment of dizziness. Stand slowly, and if you feel woozy, cool the water down.'
Shower squats are best avoided altogether if you have balance issues, problems with dizziness or a history of falls, acute knee, hip or lower back pain, or are pregnant.
How to master the shower squat
Since most showers don't have mirrors, it's vital to get your technique down before reproducing it in the shower. Deborah explains: 'With your feet shoulder width apart, gently lower your body as though you're about to sit into a chair. When you can't drop any further, push your body back up through your heels into a standing position. Take extra care in the shower as the floor may be slippery and uneven. Holding onto something like a shower door or a handle is recommended, as it can provide you with more stability.'
'The biggest takeaway from Coleen's routine isn't that everyone should start squatting in the shower, it's that finding creative ways to weave strength training into everyday life makes it much more likely you'll stick with it,' Phil concludes. 'Whether it's squats in the shower or while the kettle boils, a few lunges while brushing your teeth, or calf raises while doing the washing up, small habits done consistently can make a real difference.'
