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Deep Squat

Step by step instructions, muscle activation and variants for the Deep Squat.

EasyGlutesQuadriceps

About this exercise

The potty squat is a deep bodyweight squat held at the bottom position to improve hip, ankle, and thoracic mobility. Holding the deep squat stretches the hip flexors, groin, calves, and ankles while building the strength needed to maintain the position comfortably.

How to Perform

  • Stand with feet slightly wider than hip-width and toes pointed out at roughly 30–45 degrees
  • Slowly lower your hips toward the floor into a deep squat, going as low as your mobility allows
  • Aim to get your hips below your knees while keeping your heels flat on the floor
  • Rest your elbows on the insides of your knees to gently push them outward and deepen the stretch
  • Keep your chest up and spine as neutral as possible
  • Hold the position for the prescribed time, breathing slowly and relaxing into the stretch
  • To stand, press through your heels and drive your hips upward

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Deep Squat

The Deep Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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