Have you ever sat on the toilet for what feels like forever, straining and waiting, only to walk away frustrated and uncomfortable? I’ve been there — and if you’re reading this, chances are you have too. What I didn’t know for a long time was that the modern toilet itself might be working against us. The simple concept of using a squatting position constipation toilet workaround changed the way I think about one of the most basic human functions — and the research behind it is genuinely fascinating.
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Why the Way You Sit Might Be the Problem
Here’s something that surprised me when I first learned it: humans weren’t designed to poop sitting upright at a 90-degree angle. For the vast majority of human history, we squatted close to the ground to eliminate. The modern flush toilet, while a marvel of sanitation, actually puts our bodies in a position that can make elimination harder than it needs to be.
The key player here is a muscle called the puborectalis. When you’re seated upright, this muscle stays partially contracted, creating a natural kink in the rectum — almost like putting a bend in a garden hose. Research suggests that adopting a more squatted position helps relax this muscle, straightening the anorectal angle and allowing stool to pass more easily and completely.
A study published in the Journal of Medical Investigation found that participants reported significantly less straining and faster elimination times when using a squat position compared to sitting. Another often-cited study by gastroenterologist Dr. Dov Sikirov found that squatting resulted in easier, faster bowel movements for the majority of participants. Now, I’m not here to diagnose anyone or promise miracle results — but “less straining and faster trips to the bathroom” sounds pretty good to most of us, right?
The Squatting Position, Constipation, and Your Toilet: What’s Actually Happening
When we talk about using a squatting position for constipation and toilet habits, we’re really talking about anorectal angle optimization — which sounds very clinical but is actually simple in concept. Think of it this way: your colon has a natural exit path, and that path works best when your knees are raised above your hips. Sitting flat on a toilet keeps that path slightly kinked. Squatting — or simulating a squat with a stool — opens it up.
Many people find that this shift may support:
- More complete emptying of the bowels
- Less time spent straining or pushing
- Reduced feelings of bloating or that “not quite done” sensation
- Greater regularity over time when combined with other healthy habits
Of course, bowel health is multifaceted. Hydration, fiber intake, physical activity, and stress levels all play important roles. But the position you’re in? That’s the one factor most of us have never even thought to question — and it’s one of the easiest things to change.
How to Actually Squat on a Modern Toilet
Full squatting on a standard toilet isn’t exactly practical (or safe — I don’t recommend standing on the seat!). The good news is that you don’t need to do a deep squat to get meaningful benefits. Simply elevating your feet so your knees rise above your hips mimics the squatting posture well enough to make a real difference for many people.
You can prop your feet up on a step stool, a stack of books, or — the purpose-built solution that’s become surprisingly popular — a toilet stool designed specifically for this purpose. These stools slide right under your toilet when not in use, are easy to clean, and are built to be sturdy and stable. I was skeptical at first, but the ergonomic logic won me over.
A few other tips that may help alongside the position change:
- Drink a glass of water first thing in the morning to kickstart your digestive system
- Don’t ignore the urge — going when your body signals is much easier than waiting
- Try to relax your belly rather than bearing down hard
- Give yourself a few weeks to adjust — habits take time to shift
Products Worth Trying
If you want to try the squatting position at home, here are some solid options I’d feel comfortable recommending. There’s something here for every budget and lifestyle.
Best Overall: Squatty Potty Simple Curve 7″ White
The Squatty Potty Simple Curve Bathroom Toilet Stool 7″ White is probably the most well-known name in this space — and for good reason. It’s sleek, it fits snugly around the base of most toilets, and the 7-inch height works well for the majority of adults. If you want a reliable, no-fuss option, this is a great starting point.
Best for Flexibility: Squatty Potty Adjustable 2.0
If you share a bathroom with people of different heights — or you want the option to experiment with 7″ versus 9″ elevation — the Squatty Potty Original Adjustable 2.0 is a smart upgrade. The removable topper lets you switch between heights, and it works well for both adults and kids. A family-friendly choice that doesn’t compromise on quality.
Best Budget Pick: MR.SIGA Toilet Stool
The MR.SIGA Toilet Stool for Adults is a heavy-duty, anti-slip option that also doubles as a toddler step stool — making it a practical multi-use pick for busy households. It’s sturdy, well-reviewed, and comes at an accessible price point. Don’t let the budget-friendly tag fool you; this one holds up.
Great for Seniors and Kids: 6.7 Inch Non-Slip Toilet Step Stool
The Tags: bowel position healthconstipation constipation relief position squatty potty position toilet squat stool
