Public restrooms often feel like a war zone when it comes to hygiene. Many people assume that sitting on a toilet seat exposes them to bacteria, so they opt to squat over the toilet instead. While this might seem like a smart move to avoid germs, research suggests that hovering over the seat does more harm than good.

Squatting while urinating might protect you from imagined bacteria, but it forces your body into an unnatural position. Over time, this habit can negatively impact bladder function, pelvic floor muscles, and overall urinary health. If you’ve been a long-time squatter, you might want to reconsider your approach.

Your Bladder Might Not Fully Empty

When you squat over a toilet instead of sitting, your pelvic muscles remain tense. Studies show that hovering over the seat keeps these muscles about 40% contracted. This tension prevents your bladder from emptying completely, which can lead to a buildup of residual urine.

Why is this a problem? When urine lingers in the bladder, bacteria can multiply, increasing the risk of urinary tract infections (UTIs). Frequent squatting could mean more trips to the doctor for UTI treatment.

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Frequent Urges to Urinate May Increase

If your bladder doesn’t empty properly, it tricks your body into thinking you need to go again soon after urinating. This false sense of urgency can be annoying and disruptive. Over time, incomplete emptying can cause irritation, inflammation, and even long-term urinary dysfunction.

Weakened Bladder Control Over Time

Bladder health is directly tied to the relaxation and contraction of pelvic floor muscles. When you squat over a toilet, you’re reinforcing the wrong muscle behavior. Instead of relaxing fully, your body learns to stay tense—even when you don’t need it to.

If this becomes a habit, it can contribute to weak bladder control as you age, potentially leading to incontinence or other urinary issues later in life.

The Semi-Squat (Hovering) Does More Harm Than Good

Most people who squat in public restrooms don’t go into a full deep squat—they hover just above the toilet seat. This half-squat position keeps the pelvic muscles partially engaged, making it harder for urine to flow freely.

The Full Squat is a Better Alternative—But Not Always Practical

Some cultures naturally use squat toilets, which allow for a full deep squat where the pelvis relaxes completely. This is different from the half-squat that many people do in Western-style public restrooms. A full squat promotes better bladder emptying, but since most public toilets aren’t designed for this position, it’s not always a feasible option.

The best and healthiest way to urinate? Sit down fully and allow your muscles to relax naturally.

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Toilet Seats Are Not as Germ-Infested as You Think

Many people believe that sitting on a public toilet seat will expose them to dangerous bacteria, but this fear is largely unfounded. Research shows that toilet seats are not significant sources of harmful bacteria. In fact, most infections spread through hands, not through direct contact with a toilet seat.

Your thighs act as a natural barrier, and unless you have an open wound, the risk of catching anything from a toilet seat is incredibly low.

Ways to Minimize Contact Without Squatting

If you’re still uncomfortable sitting directly on a public toilet, consider these options instead of squatting:

• Use disposable toilet seat covers.
• Line the seat with toilet paper as a protective barrier.
• Wipe the seat with a disinfectant wipe before sitting.
• Carry a small bottle of sanitizing spray to clean the surface.

These methods allow you to maintain hygiene without compromising your bladder health.

Increased Risk of Constipation

Pelvic muscles play a role in bowel movements, not just urination. When you repeatedly train them to stay tense (by squatting over toilets), it can make it harder to fully relax when you need to have a bowel movement. This can lead to constipation, straining, and even hemorrhoids over time.

Higher Risk of Urinary Retention and Infections

Incomplete bladder emptying caused by squatting can lead to urinary retention. When urine remains in the bladder too long, bacteria can multiply, increasing the risk of infections. Over time, this can even contribute to the formation of bladder stones or, in severe cases, kidney problems.

If you’ve been squatting over toilets for years, switching back to sitting might feel unnatural. But making the change can significantly improve your bladder health. Here’s how to ease into a healthier habit:

• Remind yourself that toilet seats aren’t as dirty as you think. Studies show that hands spread more germs than toilet seats. Washing your hands properly is more important than avoiding the seat.
• Use seat covers or disinfectant wipes. If cleanliness is your primary concern, these tools can help ease your anxiety.
• Practice Kegel exercises to strengthen pelvic muscles. Years of squatting may have trained your muscles to stay too tight. Strengthening and relaxing them properly can help reset your bladder function.
• Give yourself time. Changing a long-time habit takes patience. Start by sitting on toilet seats in places where you feel most comfortable, then gradually work your way up to sitting in public restrooms.

Squatting over a toilet seat might seem like a great way to avoid germs, but in reality, it does more harm than good. Keeping your pelvic muscles tense while urinating prevents your bladder from fully emptying, leading to more frequent urges, increased risk of infections, and weaker bladder control over time.

Instead of hovering, take steps to make sitting feel more comfortable—use seat covers, disinfect wipes, or clean the surface beforehand. Your bladder, pelvic floor, and overall well-being will thank you in the long run.

So the next time you step into a public restroom, remember: sitting down isn’t just more comfortable—it’s healthier too.