Potty Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Potty Squat is a bodyweight exercise that primarily engages the abs while also targeting the glutes as a secondary muscle group. It involves standing with feet shoulder-width apart, lowering the body into a squat with a straight back and lifted chest, and then returning to the starting position by pushing through the heels. This movement strengthens the core, improves lower-body stability, and enhances overall balance and posture.
How to Perform
Position your feet so they are about shoulder-width apart.
Gently bend your knees and hips to descend into a squat, maintaining an upright chest and a neutral spine.
Lower yourself only as far as you can while keeping proper alignment and control.
Press through your heels to rise back to the upright starting stance, keeping your core engaged throughout.
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Tips
Maintain a straight spine as you lower into the squat.
Drive through your heels to rise back up to a standing position.
Keep your abdominal muscles tight and active during the entire exercise.
How Not to Perform
Do not let your knees collapse inward or extend past your toes while squatting.
Do not round or arch your back; keep a neutral spine at all times.
Do not lift your heels off the ground; keep your weight on your heels.
Do not lean your chest forward excessively; maintain an upright torso.
Do not descend too quickly or bounce at the bottom of the squat.
Do not hold your breath; keep breathing steadily throughout the movement.
Do not relax your core; keep it engaged to protect your lower back and focus on the abs.
Do not perform shallow squats that reduce the engagement of glutes and core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
