Whether you’re loading a barbell on your back, shouldering a kettlebell, or warming up with bodyweight squats, one question always remains: What is the right squat depth?
How low you go is just as important to your performance, safety and results as how much weight you press, so squat depth should be high on your form list, depending. Carol Mack, DPT, CSCSdoctor of physical therapy and strength and conditioning coach. Read on to find out why.
How low should you go?
Unless you’re a competitive powerlifter who aims to squat as much weight as possible, Mack recommends squatting as deep as possible without sacrificing form. A deeper squat helps to activate the muscles more effectively and builds strength through a greater range of motion, which is important if you’re training for anything beyond aesthetics, such as athletics or everyday function.
But your squat depth will vary based on a number of personal factors, such as “whether you have knee, hip, or ankle pain and if you have enough mobility to go deeper,” says Mack.
What if your knees go past your toes?
A persistent myth about squat depth is that you should never let your knees go past your toes. While this sign can indicate other mistakes you might be making, like not walking through your hips, Mack says your knees will likely go past your toes if you’re going into a deeper squat, especially with an activity like powerlifting.
“Don’t worry about your knees coming forward when you go past 90 degrees,” he says. “Of course, don’t push yourself deeper if you feel pain or tightness. But if you’re comfortable going deeper and you’re listening to your body, then it’s okay to go lower.’
An alignment tip that helps is to look down and make sure your knees are aligned with your middle two toes, rather than splayed out. (Make sure you apply this tip during the warm-up and not, say, during a PR attempt).
How can you improve your squat depth?
If squat depth is something you struggle with, here are some strategies to help you get down.
1. Focus on your change
Because squat depth isn’t just about your quads and glutes, focusing on the hips can be a game changer, Mack says.
Instead of dropping your butt straight down, try sending your hips back slightly (known as hinging) as you lower into the squat. This will help you lean in with more hip flexion (bringing your knees closer to your chest), which can improve depth.
It’s also important not to let your knees collapse inward as you approach the bottom of your squat and rise to standing.
“This requires adding hip mobility or strengthening your routine to improve your squats,” notes Mack. Hip mobility exercises can do more than just help with squat depth. They reduce stress on the body that sits too much, improve overall flexibility and give you a greater range of motion.
2. Increase ankle mobility
Mack added that it’s important to have more ankle mobility. This aspect of the squat can sometimes be overlooked, but it plays a big part in helping you get deeper. If you feel your ankles lift off the floor during a squat, that’s a sign you need to improve your mobility.
Ankle strengthening exercises can give you more mobility and stability to support your squats, regardless of depth.
3. Strengthen your core
Finally, remember that squats also involve the spine, says Mack.
“Some people have trouble keeping their trunk upright as they go deeper into the squat,” he says. “This can throw off alignment during the squat movement. It can happen for many reasons, including mobility, but core strength is a big culprit.”
If you tend to round your back when you go into a squat, or your upper body collapses while you’re standing up, that usually means you need to integrate more core work into your routine, he suggests.
Fortunately, there are plenty of options for this, and like the other mobility and strengthening options here, you’ll reduce your risk of injury and improve your form for many movements, including squats.