Why you should do Deep squats and its benefits

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Last updated on September 4, 2023

The question of how low you should go when squatting is a hot-button debate topic in the gym scene. Trainers, coaches, and lifters all over the world have argued about it ever since the first weightlifter loaded heavy iron on his back and got busy getting down.

In this article, I’ll delve into the complexities of the debate over proper squat depth, examining the benefits and disadvantages of high vs. low squat depths. My goal is to arm you with knowledge and evidence-based insight so you can decide what’s best for your particular fitness demands and goals.

Ready to get clarity on the age-old question, ‘how deep should I squat?’

Let’s get started.

Understanding Squatting Depth

The depth of a squat describes the range of motion that can be reached throughout the exercise; precisely how far the lifter must go before returning to the starting squat position.

There are three ranges of squat depth:

1. Parallel Squats 

The lifter lowers themselves until their thighs are parallel to the ground and their knees are at a 90-degree angle, Since it strikes a balance between taxing the muscles and preserving joint stability, this position is frequently regarded as a typical depth in many fitness circles.

2. Deep Squats

A full squat is a type of exercise where the lifter’s hips and knees are brought below parallel. This squat range of motion triggers more muscles, such as the glutes, hamstrings, and adductors. Due to their focus on complete mobility and muscular engagement, weightlifters and functional fitness aficionados prefer to squat deep.

3. Partial Squats

In a half squat, the exercise is carried out with a constrained range of motion, usually stopping at or above parallel. While shallow squats can be helpful in some training situations, they might not fully engage all muscle groups or offer the same functional benefits as deeper versions.

Leg Muscles Engagement and Joint Angles

The depth of a squat immediately affects the joint angles involved and, as a result, increase muscle group engagement. For example, deep squats call for greater amounts of hip flexion and knee flexion, which increases the activation of the glutes and hamstrings. This extra range of motion puts the muscles through their complete range of motion, which can lead to more muscular hypertrophy and strength increases.

Parallel squats, on the other hand, concentrate on striking a balance between quadriceps and glute activation. The middle-of-the-road angles at the knees and hips successfully target these muscle groups.

In comparison to deeper versions, partial squats may be less taxing on the glutes and hamstrings because of their constrained range of motion. However we have seen leg strength is important.

How Deep should you Squat – by Fitness Objectives

The correct squat depth, and therefore what are regular squats, may be perceived differently by various fitness communities depending on the training aims and objectives of each discipline:


Lifters must typically descend to a depth where the top surface of the hip crease is lower than the top of the knee. This criterion ensures that competitors exhibit sufficient depth while enabling the development of the most power possible during the lift.


Because deep squats strongly emphasize mobility and stability, weightlifters who specialize in the snatch and clean and jerk frequently prefer them. These athletes aim for the deepest squat depth possible since it closely resembles the positions needed during their sport-specific motions.


In bodybuilding, the depth of the squat can vary based on personal preference and the particular muscles being worked. While some bodybuilders choose to focus on quadriceps growth, others may use deep squats to improve lower body muscle development in general.

4 Benefits of Deep Squats

1. More active and engaged muscles 

Compared to shorter versions, deep squats can activate and engage a wider variety of muscles. The adductors, hamstrings, and glutes are more heavily utilized when descending below parallel due to the increased hip and knee flexion required. These strong muscles are essential for keeping the hips stable and boosting the strength of the lower body. In addition, deep squats still require the quadriceps, which are frequently the main muscle groups involved in movement. But the deeper range of motion in the knees puts more strain on the posterior chain, leading to more evenly distributed lower-body muscular growth.

2. Hip and ankle mobility 

A full range of motion is developed in the hip and ankle joints. Adequate hip and ankle mobility is necessary for deep squats, and regular practice can increase these joints’ flexibility. Deep squats’ enhanced range of motion can eventually improve the lower body’s total mobility and functional fitness. Deep squats are especially useful for counteracting the effects of extended sitting, which frequently results in hip and ankle stiffness, in people with desk jobs or sedentary lives. A well-rounded fitness program that includes deep squats can improve joint health and reduce injury risk.

3. Engaging the lower back and core’s stabilizing muscles

In addition to working the main muscle groups, deep squats also work the core and lower back stabilizing muscles. The core muscles must work harder as the lifter descends further into the squat to keep the spine stable and avoid overly rounding the lower back. For overall strength, balance, and injury avoidance, core strength is essential. Deep squats put the core through a challenge to keep the right alignment throughout the activity, developing a more robust and functionally strong core.

4. Greater strength and muscle potential

Deeper squats have the potential to result in better strength increases and muscular hypertrophy than shallower versions because of enhanced muscle activation and engagement. In order to promote muscular growth and total lower body strength, it is important to target several muscle groups and use the whole range of motion during exercises.

Deep squats also cause a hormonal reaction that can help grow muscles even more. Greater testosterone and growth hormone release, two essential ingredients in muscle growth and recovery, has been demonstrated to be stimulated by increasing depth.

6 Potential Risks of Deep Squats

While deep squats provide many advantages, there are also some possible hazards that people should be aware of. Making judgments about including deep squats into a workout routine requires knowledge of these dangers. Here are some possible dangers connected to deep squats:

1. Potential joint strain

Deep squats demand more knee flexion than other types of squats, which might put more strain on the knee joints. Deep squats may be painful for people with knee problems, such as ligament or meniscus injuries, or they may worsen those problems. Prioritizing joint health and taking into account the possible effects on the knees before engaging in deep squats are crucial. Deep squats performed without keeping a neutral spine can result in lumbar spine rounding. This rounding can raise the risk of lower back injury and strain when lifting greater weights. In order to prevent excessive rounding and maintain spinal alignment, proper squat form, and core engagement are essential.

2. Hip mobility restrictions

Deep squats demand hip mobility, which not everyone possesses. Without sufficient hip mobility, deep squat attempts can lead to compensatory motions such as a rounding of the lower back or an excessive forward lean. These adjustments may reduce the exercise’s effectiveness and raise the danger of harm.

3. Muscle imbalances 

Deep squats focus on particular muscular groups, such as the glutes and hamstrings. Uneven muscle growth might result from concentrating primarily on deep squats without addressing muscle imbalances. A well-rounded training program that targets all muscle groups must be used to prevent imbalances and potential injuries.

4. Incorrect technique 

Using the wrong technique when performing deep squats can increase the risks outlined above. It’s crucial to understand the appropriate mechanics of squatting, which include keeping the spine neutral, contracting the abdominals, and transferring weight equally across the feet. Without good form, the risks of damage may outweigh the advantages of deep squats. Deep squats performed too regularly or with too much intensity can result in overuse issues. Between workouts, muscles and joints need time to heal. Mixing up your workouts and giving yourself enough time to relax to avoid overuse problems is crucial.

5. Individual variability 

Because each person’s body is structured differently, deep squat technique may vary from person to person. Some people may naturally have restrictions in their hip or ankle mobility, making it unsafe for them to comfortably perform deep squats. Pushing past these boundaries may result in pain and harm.

6. Progression and Adaptation 

Injury can result from performing deep squats too quickly without first developing strength and mobility. The key to safe adaptation is progression; starting with shorter ranges of motion and moving up to deeper ones can help.

3 Advantages of Parallel Squats

1. Less stress on knee joints

Parallel squats include lowering the thighs until they are parallel to the ground, which causes less flexion of the knees than deep squats. Parallel squats are a more viable option for people with knee issues or vulnerabilities because of the lower knee flexion that can result in less strain on the knee joint.

People who have a history of knee pain or injuries may discover that parallel squats enable them to perform squatting motions without aggravating pre-existing conditions. The benefits of squatting can still be obtained while maintaining joint health thanks to the narrower range of motion.

2. Easier to maintain correct form

It’s easier to achieve and maintain perfect form when performing parallel squats, which can make it easier to do so. Perfect form is important for any exercise. The minimal depth of parallel squats frequently makes it easier for people to keep their spines neutral throughout the activity. By encouraging good spinal and pelvic alignment, this lowers the likelihood of lumbar spine rounding.

The targeted muscle groups are effectively engaged when good form is maintained, which also lowers the chance of injury. Parallel squats enable people to concentrate on their technique, which is particularly advantageous for novices and those trying to improve their squat mechanics.

3. Suitable for people with mobility issues or past injuries 

Parallel squats offer a helpful option for people with mobility issues, such as constrained hip or ankle motion. For those who find it difficult to squat down to the requisite depth for deep squats, the shorter range of motion may be more bearable.

3 Drawbacks of Parallel Squats

1. Limited muscle activation and the possibility of muscular imbalances

While parallel squats engage important muscle groups like the quadriceps, they may not adequately stimulate the glutes and hamstrings as deeper squat varieties do. Because there is less muscle activity, there may be muscle imbalances, where certain muscle groups become disproportionately stronger than others.

2. Reduced functionality

A narrower range of motion is involved in parallel squats than deep squats, which limits the extent to which muscles are stretched and engaged. This results in a restricted range of motion and decreased functional advantages. Due to their importance for hip stability and ideal lower body strength, the glutes and hamstrings may not be as fully activated as they should be as a result of this restricted range of motion. Parallel squats’ limited range of motion may also make it difficult to adapt them to everyday tasks and motions.

3. The possibility of poor form and compensatory patterns 

Parallel squats might be thought of as being easier to perform, which could lead to potential complacency in maintaining proper form. People could undervalue the significance of engaging the core, aligning the spine, and maintaining a neutral pelvis. Incorrect parallel squat form, such as curving the lower back or allowing the knees to track too far forwards, might result in compensatory movements that raise the risk of injury. Reduced muscle engagement and decreased exercise efficiency may also be caused by improper form.

Impact of Squat Depth on Muscle Activation

The muscles that are recruited and to what extent throughout the exercise depend greatly on the depth of the squat. It’s vital to comprehend how squat depth affects muscle activation if you want to adjust your squatting technique to suit your unique aims and preferences. So let’s now examine the impact of various squat depths on muscle activation

Quadriceps activation

Deep and parallel squats activate the quads more than partial squats. This is because of your greater knee flexion with a deep squat.

Hamstrings activation 

The hamstrings become increasingly engaged as the depth of the squat increases for hip extension. Increased hip flexion during deep squats causes the hamstrings, which are essential for maintaining hip stability throughout the movement, to contract more often.


Deep squats cause the glutes to contract more intensely. The three gluteal muscles – the gluteus maximus, medius, and minimus – stabilize and extend the hip. A deep squat will exercise these muscles throughout the whole range of action.

Erector spinae, hip adductors, and core stabilizers

Deep squats cause greater hip flexion, activating the hip adductors on the inside of the thighs. The hip adductors must assist in keeping the hips stable since deep squats cause the thighs to rotate laterally. When performing squats, the erector spinae muscles in the lower back help keep the body upright. Deep squats serve to stabilize the spine by increasing the erector spinae’s involvement as the lifter goes up and down.

All squat variations, such as deep, parallel, and half squats, activate the core stabilizers to support the spine and keep appropriate form. However, deep squats necessitate a more vigorous activation of the core muscles to support the movement due to their increased range of motion.

The Role of Individual Goals and Training Objectives

The role of squat depth in a training program is closely related to each person’s training goals, and needs for their chosen sport. Squat depth variations provide a flexible tool for customizing exercises to match various needs and goals. Here is how the customization of squat depth is influenced by personal objectives, training phases, and sport-specific requirements:

Taking Individual Fitness Goals Into Account

Strength emphasis

Squatting through a range of motion that enables one to lift bigger weights may be prioritized by people looking to develop their maximum strength. For example, parallel squats offer a great balance between load and range of motion, allowing lifters to manage higher weights while still working out the primary muscle groups.

Focus on muscle hypertrophy

Deep squats become especially beneficial for muscular hypertrophy (muscle growth). Deep squats provide a wider range of motion, which increases muscle activation and duration under tension—two important elements in fostering muscular growth.

Mobility and flexibility

Deep squats might help people who want to increase their hip and ankle mobility. Over time, performing deep squats frequently can assist to improve joint flexibility and general mobility.

Muscular Endurance Phase 

When working on your muscular endurance, adding more partial squat repetitions might help you develop your muscles without going as deep as you can. During strength-focused phases, parallel squats can be emphasized to handle higher weights and achieve maximum strength improvements.

Muscular Hypertrophy Phase

 To promote muscle growth through a wider range of motion, deep squats can be incorporated.

Squat Depth Adjustment for Individual Sport Needs


Squat depth variations that reflect the demands of their sport are frequently given priority by weightlifting athletes. Deep squats are prioritized to increase mobility and simulate the positions needed for the snatch and clean and jerk.


Powerlifters may alter their squat depth depending on the competition’s rules. Squatting to parallel is required for many powerlifting events, so practicing parallel squats is essential to being ready.

Sports Specific

Sports that need lower body power, agility, and explosiveness include soccer, basketball, and track & field. Including a variety of squat depths helps improve your functional strength and ability to move quickly.

Understanding personal objectives

the particular training phase, and the selected sport’s demands are necessary to incorporate squat depth variations into a training program. A balanced strategy that concentrates on various muscle groups, movement patterns, and energy systems should serve as the basis for customization. To promote safe and efficient training, good technique, progressive growth, and individual limitations should also be taken into account.

Assessing Mobility and Flexibility for Squat Depth

The capacity to achieve the ideal squat depth can be determined in large part by evaluating your mobility and flexibility. For optimal squat mechanics to be achieved, critical joints like the hips, ankles, and thoracic spine must have adequate mobility. Here’s how to evaluate flexibility and mobility for squat depth:

Assessing the hip, ankle, and thoracic spine mobility

Hip mobility is essential for performing a deep squat. Do bodyweight squats while paying attention to how far you can comfortably lower the hips in order to evaluate your hip mobility. Reaching parallel or deeper squat positions may be challenging if hip mobility is restricted.

Ankle Mobility

Keeping a solid and balanced squat requires good ankle mobility. Calf stretches should be used to determine whether the ankles can dorsiflex sufficiently. Insufficient ankle mobility can cause compensatory movements like elevating the heels or tilting forwards while squatting.

Thoracic Spine Mobility 

Proper squat mechanics depend on the thoracic spine’s capacity to extend and maintain an upright position. By rotating and extending the thoracic spine, you can evaluate its mobility. When performing squats, inadequate mobility may cause the upper back to circle.

The Importance of Warm-up Exercises and Mobility Drills

You can increase your range of motion when squatting by including mobility exercises that target your hips, ankles, and thoracic spine.

Joint mobility can be gradually increased by exercises including hip flexor stretches, ankle mobilizations, and thoracic spine rotations.

A dynamic warm-up helps prepare the body for the squatting demands. Exercises that improve blood flow, joint mobility, and neuromuscular activation are best, including dynamic stretches, leg swings, and mobility drills.

Resolving Mobility Issues to Enhance Squat Depth

Targeted Mobility Work

If mobility assessments identify limits, you should incorporate targeted mobility work into your daily routine. Regularly doing mobility exercises for the hips, ankles, and thoracic spine can progressively increase your squat depth.

Progressive Approach

It’s crucial to tackle mobility issues one step at a time. Begin with a range of motion that you can comfortably do and, as your mobility increases, work your way up to deeper squats. Injury can result from pushing yourself too far too soon.

Individualized Approach 

Everybody has different mobility restrictions. Consult a physical therapist or fitness expert to create a personalized mobility plan that is based on your unique requirements. They are able to offer advice on exercises, repetitions, and progressions.

Finding the Optimal Squat Depth for You

Here is a guide to help you determine your ideal squat depth:

Seeking Assessment and Guidance from a Fitness Professional or Coach

Consulting with a knowledgeable fitness expert or coach is a good place to start. Your mobility, flexibility, and movement habits can be evaluated to establish the ideal squat depth.

Customized Advice

A fitness expert can offer personalized advice depending on your objectives, degree of fitness, and any potential restrictions you may have. Their knowledge can ensure safe and efficient training while assisting you in avoiding potential hazards.

Increasing Squat Depth Gradually to Improve Mobility and Strength

Progressive Approach

As your mobility and strength increase, gradually work your way up to deeper squats. Increase the depth over time by starting with a comfortable range of motion. This strategy enables your body to adapt without running the danger of harm.

Mobility and Stability

Focus on improving core stability while simultaneously increasing mobility in crucial joints like the hips and ankles. Your capacity to securely squat deeper will inevitably rise as you get better at these elements.

Trying Out Different Squat Depths

Personal Exploration

Test out different squat depths during your workouts. Pay attention to how your body reacts to various depths and whether you experience any pain or fatigue.

Body Feedback

Your body offers insightful commentary. You might have reached your limit at a particular depth if you feel pain, discomfort or lose your proper form. Prioritizing comfort and safety over depth is key.

Individual Variation

Be aware that everyone has a different ideal squat depth. Your optimal range of motion depends on things including your anatomy, mobility, and previous injuries.

Squat Depth Importance Conclusion

It takes time, self-awareness, and the ability to change directions to arrive at the correct squat depth in your squat workouts. This method must include seeking the advice of experts, making slow, deliberate progress, and paying attention to your body’s signs.

Good squat depth is not a one-size-fits-all idea; instead, you should aim to find the depth that supports your objectives, maintains ideal squat form, and encourages safe and efficient training.

Whether it’s shallow squats, a full depth squat, or somewhere in between, the best way to do the squat will depend on your fitness objective. Don’t do too much weight if it comprises form as this leads to better results, and over time you will get stronger and be able to lift heavy loads and achieve your training goal.

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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