The modern seated toilet encourages a 90-degree angle, which works against the body’s natural design for elimination. Squatting, or simulating a squat, is a more physiologically sound posture that facilitates a faster and more complete bowel movement. The body is naturally structured to perform this function more effectively when the hips are deeply flexed.
The Anatomical Advantage of Squatting
The effectiveness of squatting is rooted in the mechanics of the pelvic floor, specifically involving a U-shaped muscle called the puborectalis. This muscle wraps around the rectum, functioning like a sling. When a person is standing or sitting, the puborectalis muscle is partially contracted, creating a sharp kink in the intestinal tract known as the anorectal angle. This angle is a natural mechanism that helps maintain fecal continence.
Assuming a deep squat position causes the puborectalis muscle to fully relax. This muscular relaxation allows the anorectal angle to straighten significantly, moving from an acute angle of approximately 90 to 100 degrees to a more open angle, often exceeding 115 degrees. This anatomical realignment is the primary reason why elimination requires less effort and is often more complete when squatting.
Why Sitting Hinders Elimination
The conventional sitting posture on a standard toilet, with the hips and knees bent at a right angle, is biomechanically suboptimal for defecation. In this position, the puborectalis muscle remains partially taut, maintaining the kink in the rectum. This residual angle means that the body must work harder, often requiring significant muscular effort and straining to force waste past the bend.
This need to strain can have long-term physical implications. Chronic, forceful pushing increases intra-abdominal pressure, which puts undue stress on the pelvic floor and surrounding veins. This repeated pressure is associated with the development of conditions such as hemorrhoids and may contribute to other colorectal issues.
Achieving the Ideal Position Safely
For those using a standard seated toilet, the ideal elimination position can be safely achieved by elevating the feet. The goal is to raise the knees higher than the hips to mimic the deep hip flexion of a natural squat. This is most commonly accomplished using a small step stool or a commercially available device.
The optimal height for such a stool is typically in the range of 7 to 9 inches, though the exact height depends on individual body type and toilet height. Once the feet are elevated, leaning the torso forward by resting the elbows on the knees helps further optimize the angle and encourage muscular relaxation. Individuals with pre-existing mobility concerns, such as hip or knee replacements, should opt for a slightly lower stool to ensure a comfortable and stable position.