Potty Squat With Support 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Potty Squat With Support is a bodyweight exercise designed primarily to strengthen the glutes while also engaging the quadriceps as a secondary muscle group. Performed with the assistance of a support for balance, this exercise involves lowering the body into a controlled squat position, keeping the knees aligned with the toes and the chest lifted. Holding the squat briefly challenges stability and muscular endurance, while pushing through the heels to return to standing activates the glutes and quads effectively. This simple yet effective movement helps improve lower-body strength, stability, and squat mechanics, making it suitable for beginners or those needing extra support during squats.
How to Perform
Stand near a sturdy support and place your hands lightly on it for stability.
Gradually bend your knees and lower your hips, as if you were going to gently sit on a chair, keeping your knees tracking in line with your toes.
Pause at the bottom of the squat for a moment, maintaining an upright chest and a neutral spine to protect your back.
Press firmly through your heels to lift yourself back to a standing position, still using the support for balance if needed.
Maintain controlled, steady movements throughout the exercise to engage your glutes and quads effectively while minimizing strain.
Repeat the motion for the number of repetitions advised by your trainer or fitness plan.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move Slowly: Lower yourself into the squat at a steady, controlled pace. Avoid rushing or dropping down quickly, as sudden movements can place excess stress on your knees and increase the risk of injury.
Keep Knees Aligned: Make sure your knees track over your toes and do not extend past them while squatting. This alignment protects your joints and ensures proper activation of the target muscles.
Activate Your Core: Tighten your abdominal muscles throughout the entire movement. Engaging your core helps maintain balance, supports your lower back, and enhances overall stability.
Squat Within Your Comfort: Only descend as far as your flexibility and form allow. Going too low while compromising posture can strain your knees or back, so prioritize safe depth over maximum depth.
Controlled Ascent: Push through your heels to rise back to a standing position in a smooth, controlled manner, keeping your chest lifted and core engaged.
How Not to Perform
Don’t rush the movement: Dropping quickly into the squat can strain your knees and reduce glute engagement. Always move slowly and deliberately.
Don’t let your knees collapse inward or extend past your toes: Misaligned knees increase the risk of joint injury and shift focus away from the glutes.
Don’t lean your chest forward excessively: Bending too much at the waist transfers load to your lower back instead of targeting the glutes and quads.
Don’t lift your heels off the ground: Rising onto your toes reduces glute activation and can cause instability. Keep your heels planted firmly.
Don’t hold your breath: Forgetting to breathe can create unnecessary tension and reduce endurance. Inhale as you lower, exhale as you rise.
Don’t ignore core engagement: A relaxed core reduces balance and can strain your lower back. Keep your abs slightly tightened throughout.
Don’t go deeper than your flexibility allows: Forcing a very deep squat with poor form can injure knees or hips. Only descend as far as you can maintain proper alignment.
Don’t over-rely on the support: Gripping too tightly or pulling yourself up shifts work away from your glutes. Use the support only for balance, not for lifting.
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.
