Potty Squat with Support

Setup

1. 01Stand facing a rack upright, pole, or suspension handles at roughly chest height.
2. 02Take a shoulder-width or slightly wider stance with toes turned out a little.
3. 03Hold the support with straight arms and lean back slightly against it.

Execution

1. 01Sit the hips down between the heels while holding the support.
2. 02Descend as deep as comfortable, ideally hips below knees.
3. 03Pause in the bottom, keeping the chest tall and heels down.
4. 04Pull lightly on the support as needed and stand back up.

Checkpoints

• -Both heels stay flat on the floor at full depth.
• -Knees track out over the toes.
• -The chest stays upright rather than folding onto the thighs.
• -The support carries only as much weight as balance requires.

Common mistakes

• -Hanging entirely off the support instead of squatting.
• -Letting the heels pop up in the bottom.
• -Knees collapsing inward on the way up.
• -Bouncing out of the bottom instead of owning the position.