Squatting Induces Palpitations and Dizziness – What You Need to Know

Feeling palpitations or dizziness after performing squats is a relatively common physiological response. When you squat, pressure is placed on the muscles of the lower body, and when you stand up quickly, it can cause sudden dilation of blood vessels in the legs. This leads to a temporary shift of blood flow toward the lower extremities, reducing the amount of blood returning to the heart and brain. As a result, individuals may experience lightheadedness or a racing heartbeat. These symptoms are typically harmless and are considered normal reactions to sudden postural changes.

Understanding the Causes Behind Post-Squat Dizziness

This reaction is especially noticeable when transitioning rapidly from a squatting to a standing position. The body needs time to adjust blood flow and pressure, and sometimes it fails to do so quickly enough, causing momentary discomfort. For most healthy individuals, this sensation is short-lived and not a cause for concern.

When to Be Concerned About Dizziness After Squats

However, in some cases—particularly among older adults—dizziness upon standing may indicate an underlying health condition. One of the most common causes in such scenarios is orthostatic hypotension, a form of low blood pressure that occurs after standing up quickly. Symptoms may include blurred vision, weakness, and even fainting in severe cases.

How to Prevent Dizziness and Palpitations After Squats

To minimize the risk of feeling lightheaded, it's recommended to stand up slowly after performing squats. This allows the body to gradually adjust to the change in posture and maintain stable blood flow. Staying well-hydrated, avoiding sudden movements, and ensuring proper warm-up before exercise can also help prevent these symptoms.

If symptoms persist or occur frequently, especially in older individuals, it's advisable to consult a healthcare professional. They can assess whether there is an underlying cardiovascular or neurological condition that needs attention. For those diagnosed with orthostatic hypotension, lying down and resting is recommended if dizziness occurs, and activities like deep squatting should be avoided to prevent recurrence.