Pee, squat, drink program

The goal of this program is to feel better.  It helps you feel better because it increases blood flow at regular intervals, and it helps you maintain very good hydration.  This program is especially suitable for students and office workers or people who sit around a lot in front of computers.

  • Pee and flush the toilet.
  • Overhead squat deep and slow 5 to 10 times, or until your toilet finishes refilling with water.
  • Drink 8 to 16 oz of water.

Pee squat drink program, Jujimufu pee squat drink

I typically tally up around 50 good squats a day when I do this.

Why over head squats?

Because it just feels better.  Just stick your arms above your head, way back there.  Yep.  Like that.  Try both overhead squatting and conventional squatting and you’ll agree with me: this program feels better, and works better with over head squats.

Pee, squat, drink program guidelines:

  • Don’t do this when you wake up in the middle of the night to pee.
  • Don’t do this if you have to pee during a workout.
  • Don’t do this too much if you are standing on your feet all day at work.
  • Don’t do this too close to bed time.
  • Use common sense.
  • If you’re peeing every twenty minutes drink less each cycle.
  • Don’t hold your pee.


  • Don’t start adding in other exercises!

It’s already silly enough as it is.  If you add other exercises it becomes too silly.  Just do a few good squats.  10 maximum.

Benefits of the pee, squat, drink program

The only benefit you should expect is to feel better.  And as a bonus it may also help reduce drowsiness.

Reducing social awkwardness of the program

To do the program more covertly, seek out private toilet rooms for single users, not larger shared ones.  Turn on the sink and run some water when you squat so anybody standing outside the room can’t hear you moving around or breathing while squatting.  But ultimately, remember this: anybody who is listening closely to what you do inside a private toilet room is acting weirder than you when you participate in ritualized squatting after peeing.

Increasing the difficulty

To increase the difficulty I would NOT suggest doing more exercises or reps.   If you want to increase the difficulty I recommend getting a kettlebell, dumbell or plate weight and leaving it next to your toilet. Or something heavy you can hold over head while squatting.

Pee squat drink program weight, Jujimufu pee squat drink.

“Juji, why is there a 55 lb bumper plate next to your toilet?” Answer: “Because I am the master.”

25 Replies to “Pee, squat, drink program”

  1. Taegashi says:

    There is ALWAYS time for exercise!!! Epic!

    1. Jon Call says:

      I have a dumbell in my office bathroom too!

      1. Taegashi says:

        I have no doubt that you do, how heavy?

      2. Jon Call says:

        35 lbs. It’s all I was willing to afford for squatting in my bathroom at work. But it’s still better than nothing. When I visit you this Summer will I find a weight in your bathroom now?

  2. Taegashi says:

    If you do it would have to be decorative that went along with the theme of the bathroom

  3. LAZER says:

    Now i do one legged squats in toilet thanks to you Juji:) This desk job will not be killing me that much anymore 😀

    1. Jon Call says:

      Do you have to wear slacks at work? What’s your uniform or do you have to dress nice? I’m lucky because I can wear jeans and even shorts if I want to, so it makes squatting easier for this office job. But if I had to wear business clothes with suit and tie… I think I’d hate life a little more.

  4. LAZER says:

    Naah, i can wear whatever i want, so squatting in jeans and sneakers is pretty easy. It woud be cool however to do some exercizes for the back also, because after sitting the whole day it hurts a lot.

  5. AidenBloodaxe says:

    Haha, I actually already do this; even at home.

    1. Jon Call says:

      It’s awesome isn’t it?! 😀 Doesn’t it make you feel a lot better?

  6. Josiah says:

    I should put a squat rack in my bathroom. I’ll be breaking all kinds of PR’s after I pee, lol. 🙂

    1. Jon Call says:

      Actually I’m doing that with the living room in the place I’ll be moving into at the end of this year. Everytime I pee I will walk out of the bathroom, unrack 225 or something and do some front squats. Better than the dumbell and plate weight I have now haha!

      Then I can put a chalkboard behind it and tally up the marks and watch it go go go to the bathroom again so I can do more more more! Fuck my legs will get too big doing this.

  7. AidenBloodaxe says:

    Definitely. Every 30-45 minutes I spend sitting down, I have to get up and move. I have a makeshift stand-up desk, but standing for a while still causes stiffness and lethargy. Movement!

  8. Josiah says:

    Font squats are awesome but do you back squat time to time?

    1. Jon Call says:

      Yes but not often. For my body, goals, and from my experience, the front squat seems to be the better option. And the fact I already do a lot of deadlifting… there isn’t much left benefit from doing the back squat for me.

  9. JuteGee says:

    Also. Does front squats help you with your back squat?

    1. Jon Call says:

      They both help one another out. Carry over is good between them.

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  10. francesco caban says:

    Been doing this for a about 3 weeks now. It’s great for recovery days and my third world squat is improving because of it.

  11. pyrolee says:

    Have you considered getting a squat toilet? I finally took a real dump!

    1. Jon Call says:

      I’d like one haha, but I don’t think my apartment lords would be “okay” with me putting in a squat toilet haha. I’ve pooped in the woods before squatting all the way down and it feels like you have an extra muscle group helping you eliminate haha.

  12. Gabriel says:

    I just started doing this, since I sit down all the time at work. I like the idea and it’s a simple way to be more active during the workday (you’re up anyway, so why not SQUAT). I would like to throw out my concern for your toothbrush storage location. I’m not sure if you keep that there all the time, but I’ve heard (I’m not 100% sure) that toilets release a tornado of bacteria and diseases when they flush. Having your toothbrushes right above the portal of hell like that might result in the bristles catching some of that death. Keep your toothbrushes and other hygiene things away from the toilet!

    1. Jujimufu says:

      Probably a good idea but do you always close the lid when you flush, even in public?

      1. Jujimufu says:

        What I mean is you’re standing above it too.

      2. Gabriel says:

        I usually close the lid when flushing. If you’re in public without a true lid, use your foot to flush and then run away as fast as possible (screaming and flailing your arms for bonus effect). Haha, nah. But, I did read an excerpt somewhere —

        “According to Charles Gerba, PhD, a professor of microbiology at University of Arizona in Tucson, flushing the toilet with the lid up is not wise. “Polluted water vapor erupts out of the flushing toilet bowl and it can take several hours for these particles to finally settle — not to mention where,” he says. “If you have your toothbrush too close to the toilet, you are brushing your teeth with what’s in your toilet.”

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