10 Best Potty Squat With Support Alternatives for Home Workouts

Ranked Potty Squat With Support Alternatives

10 substitutes, ranked by how closely each one matches the Potty Squat With Support on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Box Jump (Multiple Response)

   86% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
   2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
   3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: bodyweight only, the same as the Potty Squat With Support
   • Body position: standing, the same as the Potty Squat With Support
   • Balance: harder to stay steady on than the Potty Squat With Support
2. Play demonstration

   Progression

   2. Jump Squat

   91% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: bodyweight only, the same as the Potty Squat With Support
   • Body position: standing, the same as the Potty Squat With Support
   • Balance: harder to stay steady on than the Potty Squat With Support
3. Play demonstration

   Progression

   3. Bodyweight Drop Jump Squat

   89% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: bodyweight only, the same as the Potty Squat With Support
   • Body position: standing, the same as the Potty Squat With Support
   • Balance: harder to stay steady on than the Potty Squat With Support
4. Play demonstration

   4. Sled Hack Squat

   85% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   A good swap when you have a sled to work with, and it still works the glutes.

   How to perform this exercise

   1. Adjust the sled machine to a comfortable position for your height.
   2. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
   3. Hold onto the handles or bars for stability.
   4. Lower your body by bending your knees and hips, keeping your back straight and chest up.
   5. Continue lowering until your thighs are parallel to the ground or slightly below.
   6. Pause for a moment, then push through your heels to raise your body back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Potty Squat With Support
5. Play demonstration

   5. Smith Sumo Squat

   85% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Set up the smith machine with the barbell at hip height.
   2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   3. Position yourself under the barbell, resting it on your upper back and shoulders.
   4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
   5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Potty Squat With Support
6. Play demonstration

   6. Smith Hack Squat

   84% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the barbell on the smith machine to an appropriate height for your body.
   2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
   3. Position yourself under the barbell, resting it on your upper traps and shoulders.
   4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   5. Engage your core and keep your chest up as you unrack the barbell.
   6. Take a step back and position your feet slightly wider than shoulder-width apart.
   7. Bend your knees and lower your body down, keeping your chest up and back straight.
   8. Continue descending until your thighs are parallel to the ground or slightly below.
   9. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   10. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Potty Squat With Support
   • Balance: easier to stay steady on than the Potty Squat With Support
7. Play demonstration

   7. Potty Squat

   84% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the abs rather than the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
   3. Keep your chest up and your back straight throughout the movement.
   4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: abs, not glutes
   • Equipment: bodyweight only, the same as the Potty Squat With Support
   • Body position: standing, the same as the Potty Squat With Support
8. 

   8. Sit Squats

   84% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as the Potty Squat With Support
   • Primary muscle: quadriceps, not glutes
   • Equipment: bodyweight only, the same as the Potty Squat With Support
   • Body position: standing, the same as the Potty Squat With Support
9. Play demonstration

   9. March Sit (Wall)

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your back against a wall and your feet hip-width apart.
   2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
   3. Lift your right foot off the ground and bring your knee towards your chest.
   4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
   5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Potty Squat With Support
   • Equipment: bodyweight only, the same as the Potty Squat With Support
   • Body position: standing, the same as the Potty Squat With Support
10. Play demonstration

    10. Band Squat

    83% match

    • Glutes
    • Band
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, with the band placed just above your knees.
    2. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
    3. Make sure your knees are tracking over your toes and your weight is in your heels.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: two-legged squat, the same as the Potty Squat With Support
    • Primary muscle: glutes, the same as the Potty Squat With Support
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Potty Squat With Support
    • Balance: harder to stay steady on than the Potty Squat With Support