Let’s be real. Humans weren't designed to sit on porcelain thrones. For thousands of years, our ancestors just found a spot in the woods, dropped low, and took care of business. Then came the modern toilet, and suddenly, we're all struggling with "clogged pipes" and straining like we're lifting a heavy sofa. If you’ve bought that white plastic stool and it’s just sitting there gathering dust, you’re probably wondering how to sit on Squatty Potty the right way so it actually works. It isn't just a footrest. It’s a tool to fix a biological glitch caused by modern plumbing.
The problem is the puborectalis muscle. Think of it like a garden hose with a kink in it. When you’re sitting at a 90-degree angle on a standard toilet, that muscle stays partially contracted, keeping your rectum choked off. You’re essentially trying to push through a closed door. By lifting your knees above your hips, you relax that muscle, the "kink" disappears, and everything moves out with way less effort.
Getting the Geometry Right
Don't just put your toes on it. Seriously. To understand how to sit on Squatty Potty effectively, you have to commit to the depth of the squat. Start by sliding the stool out from the base of the toilet until it's positioned where your feet naturally land. Sit down on the toilet seat first, then lift one foot at a time onto the platforms.
Most people make the mistake of keeping their back perfectly straight. Don't do that. Lean forward slightly. You want your torso and your thighs to create an angle of about 35 degrees. This is the "sweet spot" identified by researchers like Dr. Henry L. Bockus, who literally wrote the book on gastroenterology. When you lean in, you’re mimicking the natural squatting posture used by over 1.2 billion people worldwide who don't use Western toilets.
Wait, should your heels be down? Yes. Keep your feet flat on the textured surface of the stool. If you find yourself on your tiptoes, the stool might be too high for your height, or you're sitting too far back on the seat. The goal is stability. If you feel like you're going to tip over, you haven't found your center of gravity yet.
📖 Related: Why the 45 degree angle bench is the missing link for your upper chest
The Science of the Anorectal Angle
It sounds fancy, but it's just basic physics. A study published in Digestive Diseases and Sciences found that when people squat, their anorectal angle straightens out significantly compared to sitting. This isn't just a "feel good" marketing claim. It's measurable. When that angle straightens, the pressure required to defecate drops.
High pressure is the enemy. It's what leads to hemorrhoids. It's what causes those nasty anal fissures. It’s even linked to pelvic floor dysfunction. When you learn how to sit on Squatty Potty properly, you're essentially providing a "clear runway" for your digestive system.
Honestly, the first few times might feel weird. Your hip flexors might feel a bit tight. That’s normal because we spend all day sitting in chairs, which shortens those muscles. If you feel a pinch in your hips, try widening your stance on the stool. The Squatty Potty is wide for a reason; it allows your knees to track outward, opening up the pelvis even further.
Common Mistakes That Ruin the Experience
Don't bring your phone. Seriously, put it down. One of the biggest mistakes people make when figuring out how to sit on Squatty Potty is spending twenty minutes scrolling through TikTok while in a squatting position. Even though the squat is better for you, prolonged sitting on a toilet seat—which is basically a hole that allows gravity to pull on your rectal veins—is still a recipe for hemorrhoids.
👉 See also: The Truth Behind RFK Autism Destroys Families Claims and the Science of Neurodiversity
Use the stool, do your thing, and get out. The "efficiency" of the squat means you should be done in a fraction of the time it takes when sitting normally. If you're still sitting there after five minutes, the stool isn't the problem; it might be your fiber intake or hydration levels.
Another big one: using a stool that's the wrong height. Squatty Potties usually come in 7-inch and 9-inch versions. If you have a standard toilet (about 14-16 inches high), the 7-inch is usually perfect. If you have a "comfort height" or ADA-compliant toilet (17-19 inches), you definitely need the 9-inch stool. If the stool is too short, you won't get your knees high enough to relax the puborectalis. If it's too high, your knees will be hitting your chest, which is just uncomfortable.
Is It Just for Constipation?
Not really. While it's a lifesaver for people with chronic constipation, it's also huge for pregnancy. When you’re pregnant, everything slows down, and there’s a lot of extra pressure on the pelvic floor. Using a squat stool helps take the strain off those already taxed muscles.
It's also gaining traction in the pelvic health physical therapy world. Therapists often recommend it for patients with pelvic organ prolapse. By reducing the need to strain (the Valsalva maneuver), you're protecting the delicate connective tissues that hold your organs in place. It's preventative maintenance for your body.
✨ Don't miss: Medicine Ball Set With Rack: What Your Home Gym Is Actually Missing
Making the Habit Stick
Look, your bathroom decor might take a hit. It’s a big hunk of plastic (or bamboo, if you're fancy). But the trade-off is a much happier gut. To get used to how to sit on Squatty Potty, keep it tucked against the toilet base so you don't trip on it at 2 AM.
- Slide it out before you sit.
- Feet flat, knees wide.
- Lean forward (the "Thinker" pose).
- Breathe. Don't hold your breath or push hard. Let gravity do the heavy lifting.
If you have guests over and you're embarrassed, most models tuck neatly under the bowl. But honestly? Most people who see it will probably ask you if it actually works. You can tell them that yes, it does, but only if they actually use it right.
Actionable Steps for Better Bathroom Health
Start by assessing your current toilet height to ensure you have the right stool size. If you feel any strain, adjust your foot width and lean further forward until you feel that "release" in your lower abdomen. Beyond the stool, ensure you're drinking at least 2 liters of water a day and hitting around 25-30 grams of fiber. The Squatty Potty fixes the mechanics, but your diet handles the chemistry. If you still experience significant pain or bleeding even after correcting your posture, consult a gastroenterologist to rule out underlying issues like IBD or internal hemorrhoids.