Squat depth: How important is it and how can you improve it?

Whether you are loading a barbell on your back, Kettlebell racking over your shoulder, or just warming up with bodyweight squats, one question remains constant: What is the appropriate squat depth?

How low you squat is just as important to your performance, safety and results as how much weight you squat, so squat depth should be high on your form checklist, according to Carol Mack, DPT, CSCSDoctor of Physical Therapy and Strength and Conditioning Coach. Read on to find out why.

How far should you squat?

Unless you’re a competitive powerlifter and your goal is to lift as much weight as possible in a squat, Mack recommends squatting as deep as you can comfortably without sacrificing form. Deep squats help activate muscles more efficiently and build strength in a greater range of motion, which is important if you’re training for anything beyond aesthetics, such as athletics or… Daily job.

But your squat depth will vary based on some personal factors, such as whether or not you have… knee, sideor Ankle Pain, if you have had enough Navigation “To go deeper,” Mac says.

What if your knees turn away from your toes?

One persistent myth about squat depth is that you should never do it Let your knees go beyond your toes. While this signal may indicate other form errors you may be making, such as no Hinges on the hips — Mack says your knees are more likely to turn away from your toes if you squat deeper, especially with an activity like lifting weights.

“Don’t worry about your knees moving forward past 90 degrees,” she says. “Of course, don’t push yourself deeper if you feel pain or tightness. But if you’re comfortable going deeper and listening to your body, it’s okay to go lower.”

One alignment tip that helps is to look down and make sure your knees are in line with your middle toes, rather than spaced outward, she adds. (Just be sure to apply this tip during your warm-up, not while attempting a PR, for example.)

How can you improve your squat depth?

If squat depth is something you struggle with, here are some strategies to help you get down to a lower level.

1. Focus on your hips

Because squat depth isn’t just about you Quads and buttocksFocusing on your hips can be a game-changer, Mack says.

Instead of dropping your butt straight down, try bringing your hips back a little, which is known as It stops – While descending to a squatting position. This will help you bend with more hip flexion (aka bringing your knees closer to your chest), which can lead to improved depth.

It’s also important to keep your knees from buckling inward as you approach the bottom of the squat and move to standing.

“This may require adding hip mobility or strengthening to your routine to improve your squat position,” Mack notes. Hip mobility exercises It can do more than just help with squat depth, too. They can reduce the stress on the body from Sitting a lotOverall improvement FlexibilityAnd gives you greater Range of motion.

2. Increase ankle mobility

It’s also important to have more ankle mobility, Mack adds. This aspect of the squat can sometimes be overlooked, but it plays a huge role in helping you go deeper. If you’ve ever felt like your ankles are lifting off the ground during a squat, that’s a sign that you need to improve your mobility.

Ankle strengthening exercises It can give you greater mobility and stability to support your squat, no matter how deep you are.

3. Strengthen your heart

Finally, remember that squats also involve your spine, Mack says.

“Some people have trouble keeping their torso upright as they move deeper into the squat,” she says. “This can throw off alignment throughout the squat movement. It can happen for many reasons, including mobility, but core strength is the main culprit.

If you tend to round your back when you get into a squat position, or feel your upper body collapse as you push up to stand, that usually means you need to incorporate more core work into your routine, she suggests.

Fortunately, there is Tons of options So, as with the other movement and strengthening options here, you’ll reduce your risk of injury and improve your form for a wide range of movements, including squats.