Potty Squat

Description

How to Do Potty Squat

1. 1
   Setup

   Stand with your feet hip-width apart, toes pointing slightly outward. Keep your chest up, shoulders back, and core engaged throughout.

2. 2
   Setup

   Extend your arms straight forward at shoulder height for balance, or place your hands on your hips.

3. 3

   Initiate the movement by pushing your hips back and bending your knees, as if sitting on a very low toilet or chair behind you. Descend until your thighs are parallel to the floor or as deep as your mobility allows without rounding your lower back.

4. 4

   Maintain an upright torso and keep your knees tracking directly over your toes during the descent. Inhale as you lower down.

5. 5

   Exhale as you push through your heels and mid-foot to return to the starting standing position, squeezing your glutes at the top.

Tips

• Focus on maintaining a strong, braced core throughout the entire movement, as if preparing for a punch, to protect your spine and enhance stability.
• Ensure your knees track in line with your toes and do not collapse inward to protect your knee joints; actively push them outward slightly if needed.
• To increase core engagement, try to actively "pull" yourself down into the squat using your hip flexors and abdominals, rather than just passively descending.
• Visualize sitting *between* your heels, not just straight down, to encourage proper hip hinge mechanics and deeper glute activation.

Common Mistakes

• ×Rounding the lower back: Avoid rounding your lower back at the bottom of the squat by maintaining a neutral spine and only going as deep as your mobility allows.
• ×Knees caving inward: Prevent your knees from collapsing inward by actively pushing them out, ensuring they track directly over your mid-foot.
• ×Not going deep enough: Maximize muscle activation by descending until your thighs are at least parallel to the floor, provided you can maintain good form and a neutral spine.