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Potty Squat

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.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Potty Squat mainly targets your Abs, with your Quadriceps helping support the movement, along with your Glutes.

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FAQ

What muscles does the Potty Squat work?

The Potty Squat mainly works your abs. It also helps strengthen your quadriceps and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Potty Squat?

You do the Potty Squat with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Potty Squat?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

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

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.