How deep should you squat? This is one of the most highly debated topics in the fitness industry. You have probably heard many contradicting opinions regarding this matter. “Squatting too low is bad for your knees,” “you MUST squat to parallel,” or “everyone should be able to perform a deep squat.” I am hoping to help shed some light on the situation as we explore one of the most foundational and popular exercises in the world.
Squat History
Historians have found references of strength training and weight lifting competitions going as far back to 3600 BC. Originally referred to as the “deep knee bend,” the squat itself dates back to the early 1900’s and has evolved ever since. It is an extremely functional exercise as it mimics actions of our everyday life. It has been a staple in exercise programs ranging from older adults to professional athletes.
Research Behind Squat Depth
There has been a lot of research on squat depth and how it affects your muscle growth and power production. Many studies explore partial squats, half squats, parallel squats (thighs parallel to the floor), and below parallel squats. It has been shown that full squats, compared to partial and half squats, are the best for building better overall hypertrophy (muscle growth) of the thigh muscles, especially in the lower thigh (Marchetti, 2016).
The leg muscles aren’t just affected by the amount of weight that you are squatting with, but also the amount of time the muscle is under stress from that load. A full squat trains the muscle over the entire range of motion. Therefore, the muscles are under tension for a longer period of time then compared with the partial and half squats. Assuming that the speed of each squat is the same, half squats would have half the time under tension as full squats.
Partial squats have been shown to have the same amount of muscle hypertrophy (muscle growth and tone) in the upper thigh as full squats. However, full squats show better hypertrophy in the lower thigh as mentioned above. Deeper squats have been shown to activate your glutes and adductors (groin muscles) more than more shallow depths (Merrit, 2019).
Squats not only benefit muscle growth, but also power. Partial squats and full squats have been shown to have similar benefits when it comes to improving vertical jump height (Weeks, 2011). Therefore, it is important for athletes to train through all ranges of motion.
How Deep Should You Squat?
Honestly, it depends. Everyone has different abilities, injury history, and anatomy. Not everyone has the strength, mobility, or bone structure to deep squat pain free. The good news is that there are positive strength and muscle building effects for most squat depths. Some just have more benefits than others.
In my opinion, the ideal squat ends around parallel. This puts muscle in a position to produce the most tension and force. However, as mentioned before, some people may have injuries or a bone structures that prevents this. You do not want to force depth and cause injury. Some people may be able to squat deeper if joint pain or joint mobility issues are addressed.
Your goal should be to squat as deep as you can without pain, and while maintaining good form. Good form means that you maintain a neutral spine, keep chest up, keep your heels down, and be sure your knees track directly over your feet and under your hips (knees not caving inward).
Adding Squats To Your Routine
If you have never squatted before or are a beginner, TRX squats are a great starting point. Another beginner option would be bodyweight squats or bodyweight box squats. Start with a high box and gradually use a lower the box until you are squatting to parallel. An intermediate option would be goblet squats or kettlebell squats. An advanced option is barbell squats. You can gradually add more weight to make your legs stronger.
Pick a squat variation listed above and implement it into your routine. Squats should be done 1-3x per week with a day of rest in between. Start off with 1 day if you are a beginner, and work up to 2-3 days per week. Your squat depth will look different than another person’s squat depth. You do what is best for you and your body.
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References
Marchetti, Paulo Henrique, et al. “Muscle Activation Differs between Three Different Knee Joint-Angle Positions during a Maximal Isometric Back Squat Exercise.” Journal of Sports Medicine (Hindawi Publishing Corporation), Hindawi Publishing Corporation, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4967668/.
Merritt, Greg, et al. “HALF-FULL: Study Reveals Different Muscle Growth from Half & Full Squats.” The Barbell, 8 Nov. 2019, www.thebarbell.com/study-reveals-different-muscle-growth-from-half-full-squats/.
Weeks, C, et al. “Effect of Squat Depth Training on Vertical Jump Performance : The Journal of Strength & Conditioning Research.” The Journal of Strength and Conditioning Research, National Strength & Conditioning Association, 2011, journals.lww.com/nsca-jscr/Abstract/2011/03001/Effect_of_Squat_Depth_Training_on_Vertical_Jump.48.aspx.
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