The Potty Squat.
Need help with your squat?
Are you feeling your squat more in your lower back than your legs & buttocks?
Struggle to keep your torso upright when you’re squatting?
Then the potty squat is for you.
First of all though, why squat at all?
My answer to this question is another question…. have you ever counted the number of times you stand up and sit down each day?
It’s a lot!
Whether it’s getting up and down from the sofa, the car seat …. or the toilet.
Whether you like doing squats in the gym or not, the fact is the same movement forms a regular part of your everyday life.
Improving the way you squat can therefore help you with everyday tasks or perhaps even reduce the aches you typically feel through a normal day.
If you come to classes here at Custom Fitness, then squats will undoubtedly form an element of your fitness and taking steps to improve your squat is time well spent – both in terms of improving performance but also preventing injury.
Following on from my video and post on how to do a hip hinge (click here to view) here’s one way to progress the movement.
The Potty Squat – it’s not a good name but it’s a great move.
It’s key that you understand and can complete a hip hinge properly first so do please check that video out first.
You’ll notice in the video that I’ve taken my shoes off. I’m a great believer in getting your feet in contact with the floor. That way you get a much better connection and understanding of whether you are rolling through your feet, or working through the ball of the feet.
Typically when standing, you should have your weight distributed evenly between the heel and the ball of the foot, on both feet.
When driving up from the bottom of your squat, you may press more through your heels, but your forefoot should remain in contact and pushing into the floor.
The key to the potty squat is to start with something relatively high to aim your bottom towards – the arm of your sofa may well be a good height.
Just as for the hip hinge, keep all points on the pole throughout the movement, angling the rear back and down behind you.
Consider exhaling on the drive back up to standing to co-ordinate pelvic floor function and core contraction.
One thing to be wary of with the potty squat is not lowering the torso towards the thighs.
If you are hinging at hips, knees and ankles with weight slightly more into the heels, this can be avoided.
I’ll look into this issue in squatting in the next video-blog but for now, have a go at the potty squat and let us know how you get on.
Lisa is our female-health coach and trainer, supporting women at every stage of their lives. If you’d like support for your own health and wellness journey, please get in touch with Lisa here