Coleen Rooney has revealed her 'non-negotiable' habit of doing squats in the shower every morning, a routine that fitness experts say is ideal for time-poor mums. In a recent interview with Stylist, Rooney admitted that even on her busiest days, she finds time for her squats, stating, 'Even if I’m rushing about, I will find a time throughout the day where I’ve got to do them. Otherwise it plays on my mind that I haven’t done my squats. They are my non-negotiables.'
Why shower squats work for busy parents
Phil Carpenter, personal trainer at PureGym Portsmouth, describes Rooney's approach as a perfect example of 'habit stacking'—adding positive changes onto existing routines. 'Layering this small habit onto an existing regime is an effective way to keep it up on an ongoing basis,' he told Metro. With 30% of mums having less than an hour a day to themselves and 61% feeling guilty about prioritizing exercise, incorporating fitness into daily activities can be a game-changer.
Carpenter also highlights that shower squats are particularly beneficial for women in mid-life. 'During perimenopause and menopause, protecting muscle mass and bone density becomes incredibly important, so daily lower-body movement is imperative,' he explains.
Benefits and drawbacks of shower squats
Beyond convenience, shower squats offer several advantages. The warm water can 'help your muscles feel looser and improve joint mobility, making the movement more comfortable first in the morning,' says Carpenter. Squatting is 'one of the best exercises you can do,' reinforcing functional mobility 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 come with risks, primarily the potential for slipping. Carpenter recommends investing in a non-slip mat if you choose to exercise in the shower. He also warns about light-headedness: '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 should be avoided altogether if you have balance issues, problems with dizziness, a history of falls, acute knee, hip or lower back pain, or are pregnant.
How to master the shower squat safely
Since showers lack mirrors for form checking, it's vital to perfect your technique before attempting it in the shower. Deborah Luciano 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.' She advises taking extra care due to slippery surfaces and recommends holding onto a shower door or handle for stability.
Phil Carpenter concludes: '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. 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.'
