Exercise guide · Beginner · Compound

Potty Squat with Support: How to Do It & Muscles Worked

The potty squat with support is a bodyweight exercise targeting the glutes, performed with the assistance of a stable support for balance. It is suitable for those developing lower body strength and proper squat mechanics.

Primary muscles
Glutes
Secondary muscles
Calves , Hamstrings , Quads
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the potty squat with support
Front view: muscles worked by the potty squat with support. Primary: glutes. Secondary: calves, hamstrings and quads.
Back view: muscles worked by the potty squat with support. Primary: glutes. Secondary: calves, hamstrings and quads.
Primary Secondary

How to do the potty squat with support

  1. Step 1: Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Step 2: Hold onto a stable support, such as a chair or wall, for balance.
  3. Step 3: Lower your body down into a squat position by bending your knees and pushing your hips back.
  4. Step 4: Keep your chest up and your back straight throughout the movement.
  5. Step 5: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the potty squat with support by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Potty Squat with Support alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.