Potty Squat With Support

Muscles worked

Setup

1. Stand facing the high end of an incline bench with feet slightly wider than shoulder-width.
2. Point your toes slightly outward (about 15-30 degrees) to allow for better hip tracking.
3. Lightly grasp the top or sides of the bench at chest height to provide balance and support.

How to do it

1. Inhale as you slowly lower your hips toward the floor, keeping your chest lifted and spine neutral.
2. Descend as deep as possible while keeping your heels flat on the ground, using the bench to stay upright.
3. Exhale and drive through your heels to return to a standing position, maintaining a controlled 2-0-2-0 tempo.

Form checklist

• Keep your heels firmly planted on the floor throughout the entire movement.
• Ensure your knees track in the same direction as your toes, avoiding any inward collapse.
• Maintain a proud chest and avoid rounding your lower back at the bottom of the squat.
• Use the bench only for balance rather than pulling yourself up with your arms.

Pro tips

• At the bottom of the movement, focus on 'opening' your hips by driving your knees outward.
• Visualize your pelvis sinking straight down between your ankles to maximize depth and glute activation.

Make it harder

• Transition to a 'fingertip touch' on the bench to minimize reliance on the support.
• Add a 3-5 second isometric hold at the bottom of the squat to build end-range strength.

Frequently asked

What muscles does the potty squat with support work?

The potty squat with support primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the potty squat with support?

The potty squat with support requires no equipment — just your body weight.

Is the potty squat with support good for beginners?

Yes. The potty squat with support is a beginner-friendly movement and a strong foundation to build on.

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