Potty Squat

Initial Position: Stand with your feet shoulder-width apart, with your toes slightly turned outwards. Stretch your arms out in front of you parallel to the ground to help balance.

To squat down: Begin by pushing your hips back and bending your knees as if you're about to sit back onto an imaginary chair or potty, keeping your back straight and chest lifted. Squat down as low as you can while keeping your heels on the ground. The lower thigh should be parallel or below parallel to the floor at the bottom of the squat.

At the bottom: Pause at the bottom of the squat for a brief moment to maintain tension in the muscles.

To rise: Push through your heels to rise back up to the starting position, squeezing your glutes at the top of the movement. Repeat for the desired number of reps and sets.

Movement Cautions: It is important to keep the knees in line with the toes and avoid letting the knees collapse inward throughout the movement. Furthermore, maintain a braced core to support your lower back during the exercise.