Here’s a question I get asked a lot: “What’s the right depth for a squat?”
There really is no gold standard for how deep or low you should squat.
Way back when I got my fitness certification, we were trained to keep our feet shoulder- or hip-width apart, with toes pointed forward and the top of the thighs no lower than roughly parallel to the floor, i.e. 90° knee flexion.
You were not suppose to squat lower than this (also termed as “past parallel”) due to concerns about the mechanical stress on the knee joint and potential for injury.
As a freelance gym instructor later, I was a stickler for alignment and would go around correcting anyone who squatted past parallel, especially with a rounded back.
However, research and our evolving fitness have shown that deeper squats – when performed correctly, with feet slightly turned out – can lead to increased muscle hypertrophy (growth) in the lower body.
Squatting deeper often leads to greater muscle activation, especially in the gluteal (buttock) and hamstring muscles.
This is because a deeper squat requires a larger range of motion, which forces these muscles to work harder to control the descent and power the ascent.
You see this commonly among weightlifters and CrossFit enthusiasts.
While some Olympic weightlifters may occasionally lift without hitting the traditional below-parallel squat depth, the general consensus among most fitness experts is that a proper squat involves the hip crease descending below the top of the knee.
But not everyone is able to hit this deep position – and they may never be able to do so – and this is perfectly fine as it is not necessarily more beneficial.
Limitations to consider
We are all built different anatomically, which explains why our squats are of different depths.
Often, if you can’t get into a parallel squat, the assumption is that your calf muscles are tight.
This is not always the case as the squat challenges three joints at once, which are the hip, knee and ankle.
If you are lacking mobility in one of them, another joint will compensate or your lower back will start rounding when you try to get low.
Factors such as femur (thigh bone) length, orientation of hip socket and overall body structure, also play a significant role in determining the appropriate squat depth.
Longer femurs generally require a greater forward torso lean during squats, while shorter femurs allow for a more upright torso and increased depth.
Limited ankle dorsiflexion can also cause the body to lean forward or heels to lift off in order to maintain balance, while hip mobility issues can lead to a posterior pelvic tilt or knees caving inwards.
Generally, individuals with shallow hip sockets can squat lower due to a greater range of motion at the hip joint.
Those with deeper sockets, on the other hand, may have restricted range of motion, making it more challenging to squat low.
If this individual tries to squat deeper, he might experience hip pinching or pain.
So, a partial or quarter squat doesn’t necessarily mean it is due to poor technique and is ineffective.
Varying depths
If you look around, you’ll see people performing different depths of squats, based on what their bodies are capable of.
These include:
This is where the hips descend about 45° at the knees and there is minimal muscle engagement.
It is often used for sport-specific training or explosive power.
Senior citizens also start off this way, although some may need to hold on to something sturdy for support.
The hips descend until the crease of the hip is roughly level with the top of the knees.
This balances safety and muscle activation.
Many beginners think parallel squats are only about going lower, but depth is only one part of the picture.
A good parallel squat also needs stable foot pressure, a controlled descent, knees tracking in line with the feet, a braced core and a smooth drive back up, i.e. good alignment.
If you simply drop lower without control, it will not build strength as effectively – with proper control, the muscles will build better.
The hips drop below the knees (knee flexion is more than 120°) when viewed from the side.
This maximises glute, hamstring and adductor muscle activation, promoting muscle growth and flexibility.
This type of squat is a fundamental movement in many workout programmes, including CrossFit.
This is the deepest variation, with the buttocks lowered until it is touching the heels or the floor.
It requires excellent mobility and control, but is extremely effective for gluteal muscle development.
That said, keeping squats parallel or close to parallel is adequate for the regular person as you can still gain strength and build muscle.
If you find deep squats cause discomfort, but shallow squats are comfortable, don’t go so low.
A sharp pain in your lower back, hip or knees indicates that you have exceeded your safe, active range of motion.
Your body communicates important signals so listen to it and back off if required.
However, don’t stop doing squats as they are highly recommended for all age groups.
Because the muscles pull against the bones during resistance training, squats stimulate bone-forming cells and help build strength in your hips, thighs and spine.
It’s crucial for maintaining an upright, well-aligned posture and independence as you age.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
Here’s our national weightlifter Aniq Kasdan in the ATG squat, which requires excellent mobility in the hip, knee and ankle joints. — Photos: Filepic
Here's our national weightlifter Aniq Kasdan in the ATG squat, which requires excellent mobility in the hip, knee and ankle joints. — Filepic
The below-parallel squat is a fundamental movement in CrossFit.
The below-parallel squat is a fundamental movement in CrossFit. — Filepic
From the side view, this is almost a parallel squat and if that’s the depth you are comfortable with, stick to it.
From the side view, this is almost a parallel squat and if that's the depth you are comfortable with, stick to it. — Filepic
The quarter squat is a great starting point for beginners and the elderly as it is easy on the joints.
The quarter squat is a great starting point for beginners and the elderly as it is easy on the joints. — Filepic
