Potty Squat
Description
The potty squat (deep squat hold or third-world squat) is a mobility exercise where you simply sit in the deepest squat position possible and hold it. It develops hip, ankle, and thoracic mobility while building comfort in the deep squat position.
Muscle Group
Equipment Required
Potty Squat Instructions
- Stand with feet shoulder-width apart, toes slightly out.
- Squat down as deep as possible — ideally with your hips below your knees.
- Keep your heels on the floor. If your heels rise, widen your stance or angle your toes out more.
- Hold the deep position. Arms can be in front for counterbalance.
- Breathe deeply and relax into the position.
- Hold for 30 to 120 seconds.
- Build up hold time progressively.
- Use a door frame or pole for balance assistance if needed.
Potty Squat Form & Visual
Potty Squat Benefits
- Develops deep squat mobility
- Improves hip, ankle, and thoracic flexibility
- Builds comfort in the bottom squat position
- No equipment needed
- Used as a daily mobility practice
- Foundational human resting position
Potty Squat Muscles Worked
- Hip flexors and adductors (stretched)
- Calves and ankles (dorsiflexion)
- Quadriceps (isometric)
- Erector spinae
- Gluteus maximus
Potty Squat Variations & Alternatives
- Bodyweight Squat
- Supported Squat
- Cossack Squat
- Goblet Squat Hold
- Asian Squat
