The potty squat (deep squat hold or third-world squat) is a mobility exercise where you simply sit in the deepest squat position possible and hold it. It develops hip, ankle, and thoracic mobility while building comfort in the deep squat position.
Muscle Group
Hips, Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Develops deep squat mobility
- Improves hip, ankle, and thoracic flexibility
- Builds comfort in the bottom squat position
- No equipment needed
- Used as a daily mobility practice
- Foundational human resting position
How to perform
- Stand with feet shoulder-width apart, toes slightly out.
- Squat down as deep as possible — ideally with your hips below your knees.
- Keep your heels on the floor. If your heels rise, widen your stance or angle your toes out more.
- Hold the deep position. Arms can be in front for counterbalance.
- Breathe deeply and relax into the position.
- Hold for 30 to 120 seconds.
- Build up hold time progressively.
- Use a door frame or pole for balance assistance if needed.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary
Quadriceps
Primary