Legs · Bodyweight
Potty Squat
How to do the potty squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet about shoulder-width and toes turned slightly out. Sink your hips all the way down into a deep squat, keeping your heels flat and chest tall, until your hips drop below your knees. Hold briefly, then stand back up.
- 1Feel a deep stretch through your hips and glutes at the bottom
- 2Keep your heels planted and weight in your midfoot
- 3Stay tall through your chest as you sink down
Common mistakes
- Don't let your heels lift off the floor
- Avoid rounding your lower back at the bottom
- Don't let your knees collapse inward
Muscles worked
The potty squat mainly works the quads and glutes, with the hamstrings, lower back, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the potty squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.