If you’re someone who avoids sitting on a public toilet seat by squatting over it, you’re not alone. Many people have tried this at some point, thinking it was cleaner. But squatting to pee isn’t really helping you, and it might actually be causing problems. Continue reading to learn why squatting over the toilet isn’t the best idea for your health.

Squatting Over the Toilet Puts Too Much Stress on Your Muscles

When you squat over the toilet instead of sitting down, your body has to work extra hard. This position puts a lot of stress on your pelvic floor muscles and the muscles around your bladder. These muscles have to hold you in an uncomfortable half-squat, which they weren’t designed to do.

Your pelvic floor muscles are supposed to relax fully when you pee. Relaxing these muscles helps ensure that urine flows out smoothly, reducing the risk of leftover urine and bladder problems. But when you squat, these muscles can’t relax all the way, which makes it harder for your bladder to empty properly. Over time, this extra strain can lead to problems like pelvic floor dysfunction or even pain in your lower back and hips.

Squatting Can Make It Hard to Empty Your Bladder Completely

Another problem with squatting is that it can lead to incomplete bladder emptying. Health experts say that when you don’t empty your bladder completely, some urine stays behind. This can create a perfect place for bacteria to grow, which raises your risk of getting a urinary tract infection (UTI).

Sitting on the toilet, on the other hand, helps your bladder empty better. That’s because sitting allows your pelvic floor muscles to relax all the way, so your bladder can do its job without any issues. When you squat, your bladder can’t empty fully, which means you might have to go to the bathroom again sooner than you’d like.

Squatting Over the Toilet Can Cause Long-Term Problems

Squatting every once in a while might not seem like a big deal, but doing it often can lead to long-term problems. Squatting for too long can actually weaken your pelvic floor muscles over time. Weak pelvic floor muscles can lead to problems like urinary incontinence, which means trouble controlling your bladder.

That’s not the only issue. Researchers have found that people who often squat over the toilet are more likely to develop an overactive bladder. This condition causes a sudden, strong urge to pee, often with little warning. If you find yourself needing to rush to the bathroom or waking up at night to pee a lot, it could be because of years of squatting.

Sitting Down Is the Best Way to Relax Your Muscles

The key to healthy urination is to let your pelvic floor muscles relax completely, and the best way to do that is by sitting. National Institute on Aging says that sitting down is the best way to help your muscles relax and make sure your bladder empties naturally. When you’re sitting, everything lines up in a way that helps urine flow out smoothly.

Also, when you sit down, you’re more likely to take your time—and that’s good for your bladder because it allows the muscles to fully relax and helps your bladder empty completely without added pressure. Rushing or trying to pee in an awkward position makes it harder for your body to work properly. Taking a few extra moments can help prevent unnecessary strain.

Worried About Germs? Here’s What You Should Know

A lot of people squat over public toilets because they are afraid of germs, often due to misconceptions about how germs spread. But the truth is, most public toilet seats aren’t as dangerous as you think. Research shows that the chances of catching an infection from a toilet seat are extremely low. Bacteria and viruses that cause illnesses don’t survive very well on hard surfaces like toilet seats. In fact, you are more likely to pick up germs from skin contact or touching things like door handles.

If you still feel uncomfortable, you can use a toilet seat cover or line the seat with toilet paper. But sitting down is still the better choice for your health, even in public restrooms.

How to Stay Clean Without Squatting

If you’re worried about germs but don’t want to squat, here are some ways to stay clean and comfortable:

Use Toilet Seat Covers: Many public restrooms have paper seat covers that you can use to create a barrier between you and the seat.
Bring Disinfectant Wipes: You can wipe the seat with a disinfectant wipe if it makes you feel more comfortable.
Wash Your Hands Well: Washing your hands after using the restroom is really important because it helps get rid of any germs you might have picked up.

Squatting Isn’t Exercise—It’s Just Strain

Some people think squatting over the toilet is a good workout for their legs, but it’s really more of a strain. While doing squats at the gym is great exercise, squatting over a toilet is not the same thing. It just puts stress on your muscles in ways they aren’t supposed to handle for long periods of time. If you want to build strong legs, it’s better to do actual exercises instead of using bathroom breaks as workouts.

When Squatting Might Be Okay

There are times when squatting might be your only option—like if the public toilet is really dirty or if you’re out in nature without a proper bathroom. In those cases, try to stay balanced and avoid holding the position too long. But if you’re in a clean restroom, sitting down is almost always the better choice.

The Bottom Line

Squatting over the toilet might seem harmless, but it can put stress on your pelvic floor muscles, make it harder to empty your bladder, and even lead to problems like urinary tract infections or incontinence over time. The best thing you can do is sit comfortably on the toilet, let your muscles relax, and allow your bladder to empty completely. And remember, most public toilet seats aren’t as bad as they seem—taking a few simple precautions can make the experience much safer and healthier for you in the long run.