Exercise guide
Potty Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Potty Squat is a deep bodyweight movement that builds lower body strength while significantly improving hip and ankle mobility. By utilizing a full range of motion, it maximizes recruitment of the glutes and quads while promoting functional flexibility.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward (15-30 degrees).
- Distribute your weight evenly across your feet, feeling the ground with your big toe, pinky toe, and heel.
- Extend your arms straight out in front of you at shoulder height to act as a counterbalance.
How to do it
- Inhale and initiate the movement by hinging at the hips and bending the knees simultaneously.
- Lower your hips as deep as your mobility allows, ideally bringing your hamstrings to touch your calves while keeping your heels flat.
- Exhale and drive through the mid-foot to return to a standing position, squeezing your glutes at the top.
- Maintain a controlled 3-1-1 tempo: 3 seconds down, 1 second pause at the bottom, and 1 second to stand.
Form checklist
- Keep your heels firmly planted on the floor at all times.
- Ensure your knees track in line with your toes, preventing them from caving inward.
- Keep your chest lifted and gaze forward to maintain a neutral spine.
- Avoid excessive rounding of the lower back at the bottom of the movement.
Pro tips
- At the bottom of the squat, use your elbows to gently press your knees outward to increase the stretch in the adductors and open the hips.
- Focus on 'pulling' yourself into the bottom position using your hip flexors rather than just falling into it to maintain active tension.
Make it harder
- Hold the bottom position for 5-10 seconds to build isometric strength and improve deep-squat comfort.
- Perform the squat with a slow 5-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the potty squat work?
- The potty squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the potty squat?
- The potty squat requires no equipment — just your body weight.
- Is the potty squat good for beginners?
- Yes. The potty squat is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps