Waist Exercise · Body Weight

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Potty Squat

Category

Waist

Equipment

Body Weight

Target

Abs

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

The potty squat trains a deep squatting hold in a position similar to how humans naturally squatted before chairs became standard, building ankle and hip mobility as much as raw strength. It's frequently used as a mobility restoration drill rather than a loaded strength exercise.

How to Do the Potty Squat

1. Stand feet shoulder-width apart, toes turned slightly outward.
2. Bend your knees and push your hips back as though sitting into a chair, lowering your body.
3. Keep your chest lifted and back straight the entire time.
4. Descend until your thighs are parallel to the floor, or as far as feels comfortable.
5. Pause briefly at the bottom, then press through your heels to stand back up.
6. Execute the desired number of reps with smooth cadence and consistent focus on the abs.

Biomechanical & Joint Load Cues

Operates primarily in the sagittal plane involving knee flexion/extension and hip extension. Peak mechanical tension occurs in the deep lengthened position at the bottom transition. Maintain midfoot balance and an upright torso angle.

Common Mechanical Mistakes & Form Errors to Avoid

• Knee Valgus (Inward Collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.
• Excessive Forward Pitch: Allowing the chest to drop and hips to shoot up turns the squat into a good-morning, transferring load off the quadriceps onto the lumbar erectors.
• Heel Lift & Weight Shift: Shifting balance forward onto the balls of the feet compromises stability and increases patellar tendon strain. Keep weight distributed over midfoot.

Proper Breathing Patterns & Core Engagement

Perform a deep abdominal brace (Valsalva maneuver) into the diaphragm before initiating descent. Hold intra-abdominal pressure through the bottom transition, exhaling past the sticking point on ascent.

Injury Modification & Joint Safety

Lifters experiencing acute patellofemoral knee discomfort should moderate depth to parallel or utilize box squats to reduce peak anterior patellar shear. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Waist exercises category.

Muscles Worked

The Potty Squat primarily targets the Abs, with Quadriceps as the primary synergist muscle group, along with the Glutes.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Potty Squat work?

The Potty Squat primarily targets the abs as the primary agonist. Synergist assistance is provided by the quadriceps along with the glutes. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Potty Squat?

The Potty Squat is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Potty Squat?

The most frequent error is knee valgus (inward collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Potty Squat?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the Potty Squat?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.