Potty Squat
Master the squat! Build lower body strength and flexibility. Proper form for a deeper, more effective workout.
The Potty Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Potty Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Potty Squat Variations and Alternatives
How to do the Potty Squat
Initial Position: Stand with your feet shoulder-width apart, with your toes slightly turned outwards. Stretch your arms out in front of you parallel to the ground to help balance.
To squat down: Begin by pushing your hips back and bending your knees as if you're about to sit back onto an imaginary chair or potty, keeping your back straight and chest lifted. Squat down as low as you can while keeping your heels on the ground. The lower thigh should be parallel or below parallel to the floor at the bottom of the squat.
At the bottom: Pause at the bottom of the squat for a brief moment to maintain tension in the muscles.
To rise: Push through your heels to rise back up to the starting position, squeezing your glutes at the top of the movement. Repeat for the desired number of reps and sets.
Movement Cautions: It is important to keep the knees in line with the toes and avoid letting the knees collapse inward throughout the movement. Furthermore, maintain a braced core to support your lower back during the exercise.
Potty Squat FAQs
What muscles does the Potty Squat work?
The Potty Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Potty Squat?
None. The Potty Squat is a bodyweight exercise, so you can do it anywhere.
Is the Potty Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Potty Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Potty Squat variations and alternatives?
Similar exercises include the Supported Potty Squat, Stool Squat, Bodyweight Kneeling Sissy Squat and Bodyweight Squat Pulse.
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