Potty Squat
Skip the guesswork: Potty Squat leans on pure bodyweight leverage for midsection control under load.
How to do Potty Squat
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
- Keep your chest up and your back straight throughout the movement.
- Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Potty Squat Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Potty Squat Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Potty Squat
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Potty Squat — Frequently Asked Questions
How do you do the Potty Squat?
Stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair. Keep your chest up and your back straight throughout the movement. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Potty Squat work?
The Potty Squat primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Potty Squat should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Potty Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Potty Squat?
Try the Band Push Sit-up, Weighted Side Bend (on Stability Ball) or the Barbell Rollerout. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
