Potty Squat with Support

Potty Squat with Support: So führst du sie aus

1. 1Stand facing a sturdy support such as a pole, doorframe, or TRX straps at arm's length, feet shoulder-width apart with toes turned out 30–45 degrees.
2. 2Grip the support with both hands at roughly chest height to assist your balance throughout the movement.
3. 3Brace your core, keep your chest tall, and begin to push your hips back and down as you bend your knees.
4. 4Continue lowering until your hips drop below your knees and your thighs are below parallel — descending as deep as your mobility allows.
5. 5Allow your heels to stay flat on the floor; use the support to pull your torso upright if needed to prevent excessive forward lean.
6. 6Pause briefly at the bottom of the squat with your elbows inside your knees, maintaining an upright spine and engaged core.
7. 7Drive through your full foot, squeeze your glutes, and push the floor away to rise back to the starting position.
8. 8Straighten your hips and knees fully at the top before beginning the next repetition.

Technik-Tipps

• Use the support only for balance — avoid pulling yourself up with your arms; let your legs do the work.
• Keep your heels pressed firmly into the floor throughout the descent and ascent to fully engage the glutes and quadriceps.
• Point your knees in the same direction as your toes to protect the knee joints and recruit the adductor magnus effectively.
• Breathe in on the way down and exhale forcefully as you drive back up to maintain intra-abdominal pressure.
• Progress gradually — spend time in the bottom position to build hip and ankle mobility before adding repetitions.

Häufige Fehler

• Letting the heels rise off the floor: this shifts load away from the glutes and quadriceps onto the knees and lower back, reducing effectiveness and increasing injury risk.
• Rounding the lower back at the bottom: a loss of lumbar neutral places excessive stress on the spine; focus on keeping the chest up and core braced throughout.
• Allowing the knees to cave inward: valgus collapse reduces adductor magnus engagement and stresses the knee ligaments — actively push the knees out over the toes.
• Using the support to haul yourself up: pulling hard with the arms turns the movement into an upper-body exercise and reduces the training stimulus on the target muscles.
• Cutting the depth short: stopping above parallel defeats the purpose of the potty squat — the deep range is what challenges the gluteus maximus and promotes hip mobility.

Häufig gestellte Fragen