Potty Squat with Support

Master the Potty Squat with Support to build lower body strength and improve hip mobility.

BeginnerHips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Potty Squat with Support

Compound

Smith Sumo Squat

Hips · Gluteus Maximus · Smith machine

Intermediate

Description

A squatting exercise that targets the glutes, thighs, and core while using a support for balance.

Save Potty Squat with Support to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Potty Squat with Support

01
Setup
Stand facing a stable support (e.g., chair back, counter) with feet shoulder-width apart, toes pointing slightly out. Hold the support lightly with both hands for balance.
02
Setup
Engage your core, keep your chest upright, and maintain a neutral spine. Your gaze should be forward.
03
Initiate the squat by pushing your hips back and bending your knees as if sitting into a low chair. Descend slowly while keeping your heels grounded and using the support as needed.
04
Continue lowering until your thighs are parallel to the floor, or as deep as comfortable while maintaining good form and heel contact.
05
Drive through your heels and glutes to push back up to the starting standing position. Maintain core engagement throughout the movement, exhaling as you rise.

Tips

Focus on controlled movement: Avoid rushing the descent or ascent; a slow, deliberate pace enhances muscle engagement and control.
Keep your chest lifted: Imagine a string pulling your sternum towards the ceiling to prevent rounding your upper back during the squat.
Use the support minimally: Only apply enough pressure to the support to maintain balance, allowing your lower body muscles to do most of the work.
Vary foot placement: Experiment with a slightly wider or narrower stance, or a different toe angle, to find what feels most comfortable and effective for your hip anatomy.

Common mistakes

Rounding the back: Allowing your lower back to round at the bottom of the squat can strain the spine; fix this by actively maintaining a neutral spine and engaging your core throughout the movement.
Heels lifting off the floor: Lifting your heels reduces stability and shifts weight forward; ensure your entire foot, especially your heels, stays firmly planted by adjusting your squat depth if necessary.
Relying too heavily on support: Using the support to pull yourself up rather than using your leg muscles diminishes the exercise's effectiveness; minimize pressure on the support, using it only for balance.

In the Ellim app, Potty Squat with Support unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train potty squat with support?

Get Ellim — Free

Questions

What muscles does Potty Squat with Support work?

Potty Squat with Support primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Potty Squat with Support good for beginners?

Potty Squat with Support is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Potty Squat with Support?

You need Body weight to perform Potty Squat with Support. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Potty Squat with Support?

Focus on controlled movement: Avoid rushing the descent or ascent; a slow, deliberate pace enhances muscle engagement and control. Keep your chest lifted: Imagine a string pulling your sternum towards the ceiling to prevent rounding your upper back during the squat. Use the support minimally: Only apply enough pressure to the support to maintain balance, allowing your lower body muscles to do most of the work. Vary foot placement: Experiment with a slightly wider or narrower stance, or a different toe angle, to find what feels most comfortable and effective for your hip anatomy.

What are common mistakes when doing Potty Squat with Support?

Rounding the back: Allowing your lower back to round at the bottom of the squat can strain the spine; fix this by actively maintaining a neutral spine and engaging your core throughout the movement. Heels lifting off the floor: Lifting your heels reduces stability and shifts weight forward; ensure your entire foot, especially your heels, stays firmly planted by adjusting your squat depth if necessary. Relying too heavily on support: Using the support to pull yourself up rather than using your leg muscles diminishes the exercise's effectiveness; minimize pressure on the support, using it only for balance.