Potty Squat

Setup

1. 01Stand with feet shoulder width apart, toes turned out slightly.
2. 02Hold the arms out front as a counterbalance.
3. 03Brace the trunk and keep the chest tall.
4. 04Optionally set a low box or bench behind you as a depth target.

Execution

1. 01Sit the hips down and back slowly, as if lowering onto a low seat.
2. 02Descend over 3 to 5 seconds until the hips are just below parallel.
3. 03Hover at the bottom without resting or collapsing.
4. 04Stand back up by driving through the whole foot while keeping the chest up.

Checkpoints

• -Knees track in line with the toes throughout.
• -Heels stay planted from top to bottom.
• -The torso stays braced, not folded over the thighs.
• -The bottom position is held, not bounced out of.

Common mistakes

• -Dropping quickly instead of controlling the descent.
• -Letting the heels rise as depth increases.
• -Collapsing the chest and rounding the back at the bottom.
• -Sitting fully onto the target and losing tension.