Using a Squatty Potty is straightforward: you place the stool at the base of your toilet, sit down normally, then rest your feet on it so your knees rise above your hips. That simple shift in position changes the angle inside your pelvis, relaxing the muscle that normally keeps things “kinked” and allowing for easier, more complete bowel movements. Here’s how to get the most out of it.
Why Raising Your Knees Works
A sling-shaped muscle called the puborectalis wraps around your rectum and pulls it at an angle, creating a natural bend that helps you stay continent throughout the day. When you sit on a standard toilet with your feet flat on the floor, that muscle only partially relaxes, leaving the bend partially in place. Your body has to push harder to move stool past that kink.
Squatting widens that bend significantly. At rest, the angle sits between about 65 and 100 degrees. When your knees come up above your hips, the puborectalis relaxes more fully, straightening the path between your colon and the exit. The result is less straining, faster elimination, and a more complete empty feeling afterward. A four-week study at Ohio State University found that 90 percent of participants reported less straining and 71 percent had faster bowel movements after adding a toilet stool to their routine.
Step-by-Step Setup and Positioning
Slide the Squatty Potty against the base of your toilet so the curved side hugs the bowl. When you’re not using it, most models tuck neatly under the toilet rim and out of the way.
When you’re ready, sit on the toilet as you normally would. Then place both feet flat on the stool, about hip-width apart. Your knees should now be noticeably higher than your hips. From there:
- Lean forward slightly and rest your elbows on your knees. This tips your torso toward your thighs, which presses gently on your lower belly and helps things move.
- Keep your heels down. Lifting onto your toes tightens the pelvic floor muscles, which is the opposite of what you want. Flat feet give you a stable base and keep everything relaxed.
- Breathe slowly and relax. Take a few calm breaths, letting your belly soften. Relax your jaw, your hands, and your pelvic floor. Imagine that area opening rather than pushing. Avoid holding your breath or bearing down hard.
The combination of the elevated knees, forward lean, and relaxed breathing is what makes the position effective. Straining and breath-holding work against you by tightening the very muscles you’re trying to release.
Choosing Between 7-Inch and 9-Inch Heights
Most Squatty Potty models come in two heights. The 7-inch version works with both standard-height toilets (14 to 15.5 inches) and the taller “comfort height” toilets (16 to 18 inches). It’s the safer starting point for most people. The 9-inch version brings your knees significantly higher and works best if you’re already fairly flexible or want a deeper squat angle. If you’re unsure, start with the 7-inch. You can always stack a folded towel under your feet to test whether a higher position feels better before committing to the taller stool.
Health Benefits Beyond Convenience
The biggest payoff is reduced straining, and that matters more than it sounds. Chronic straining during bowel movements is one of the most common causes of hemorrhoids. By straightening the rectal path, a squatting position lowers the pressure you put on those blood vessels. For people who already have hemorrhoids, less straining can mean less bleeding and irritation. For people who don’t, it’s a simple form of prevention.
The same logic applies to your pelvic floor. Every time you bear down forcefully on the toilet, you’re pushing against the hammock of muscles that supports your bladder, uterus (if you have one), and rectum. Over years, that repeated pressure can contribute to pelvic floor dysfunction, incontinence, and pelvic organ prolapse. Elevating your knees helps those muscles stay relaxed rather than taking on excess load.
For people dealing with constipation, the posture change won’t fix the underlying cause, but it does make each individual bowel movement more productive. The straighter rectal angle allows waste to pass with less effort, which can be especially helpful if you frequently feel like you haven’t fully emptied.
Who Should Be Cautious
If you’ve had a hip replacement, raising your knees above your hips may push your hip joint past the 90-degree flexion limit your surgeon set. Post-surgical guidelines specifically advise against squatting and recommend using a raised toilet seat to keep knees below the hips, which is the exact opposite of what a Squatty Potty does. Stick with your surgeon’s instructions during recovery, and ask before introducing any stool later on.
People with recent knee surgery, significant knee arthritis, or balance issues should also be cautious. The position requires stable, flat-footed contact with the stool, and any pain or instability in your lower body can make it uncomfortable or unsafe. If getting into the position hurts, it’s not the right tool for you right now.
Getting the Most Out of It
The Squatty Potty works best as part of a consistent routine rather than a one-time fix. Give yourself at least a few weeks to adjust. Some people notice a difference the first time they use it; others need their body to get used to the new position before it feels natural.
Timing helps too. The strongest natural urge to go typically hits after meals, when your digestive system’s movement reflexes are most active. Pairing the stool with that window, rather than sitting on the toilet and waiting, tends to produce better results. If nothing happens within a few minutes of relaxed breathing, get up and try again later. Sitting and pushing for long stretches defeats the purpose.
Cleaning is minimal. Wipe the stool down with a standard bathroom cleaner and a soft cloth whenever you clean the rest of the toilet. Because it sits right at the base of the bowl, it picks up the same splashes and dust as the surrounding floor, so regular cleaning keeps it hygienic without any special routine.