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Assisted Deep Squat

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

EasyGlutesQuadriceps

About this exercise

The potty squat with support is a deep squat mobility drill where you hold onto a fixed object for balance assistance. Using support allows you to sink deeper into the squat and spend more time in the bottom position, making it ideal for beginners working to improve hip and ankle mobility.

How to Perform

  • Stand facing a sturdy support such as a squat rack upright, doorframe, or post
  • Place your feet slightly wider than hip-width with toes angled out about 30–45 degrees
  • Hold the support with both hands at roughly waist height
  • Use the support to help lower yourself slowly into a deep squat, hips below knees if possible
  • Keep your heels flat on the floor throughout; use the support to counterbalance if your heels want to rise
  • Once at the bottom, use the support to gently pull yourself deeper into the position
  • Hold the deep squat for the prescribed time, breathing steadily and relaxing into the stretch
  • Press through your heels and use the support to help you return to standing

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Assisted Deep Squat

The Assisted 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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