Deep Squats: Understanding Limitations, Causes, and Improvement Strategies

Why can't I do deep squats?

Inability to perform a deep squat, characterized by the hips descending below the knees, is a common limitation stemming from a complex interplay of individual anatomical variations, muscular inflexibility or weakness, and suboptimal movement mechanics.

Defining "Deep Squat" and Its Benefits

A deep squat, often referred to as an "ass-to-grass" (ATG) squat, involves descending until your hip crease is significantly below the top of your knees. This range of motion (ROM) is often considered the gold standard for lower body strength and mobility, engaging a greater range of musculature, including the glutes, quadriceps, and adductors, through a fuller contractile range. Beyond strength, achieving a deep squat reflects excellent joint mobility and stability, crucial for athletic performance and daily functional movements.

Anatomical Limitations to Deep Squatting

Individual skeletal structure plays a significant role in one's natural squat depth, often more than commonly perceived.

• Hip Anatomy:

  • Femur Length: Individuals with relatively longer femurs compared to their torso may find it harder to maintain an upright torso position in a deep squat without falling backward. This necessitates greater ankle dorsiflexion and/or a wider stance.
  • Acetabular Orientation (Hip Socket Angle): The angle and depth of your hip sockets, and the orientation of your femoral neck, can dictate how much internal or external rotation and flexion your hip joint naturally allows before bone-on-bone impingement occurs. Some individuals have hip structures that simply do not permit a deep squat without significant discomfort or compensatory movement.
  • Femoral Anteversion/Retroversion: The angle at which your femur connects to your hip can influence your natural foot stance and the depth you can comfortably achieve.

• Ankle Mobility:

  • Dorsiflexion: Insufficient ankle dorsiflexion (the ability to bring your shin forward over your foot) is arguably the most common anatomical barrier to a deep squat. Limited dorsiflexion forces the heels to lift off the ground, causing a loss of balance and forward trunk lean, or preventing full depth altogether. Tightness in the calf muscles (gastrocnemius and soleus) is a primary culprit.

• Knee Health:

  • While the knees are designed to handle deep flexion, pre-existing conditions like patellofemoral pain syndrome, meniscal tears, or severe arthritis can make deep squatting painful or contraindicated. It's crucial to differentiate between discomfort due to mobility limitations and actual joint pain.

Muscular and Mobility Deficits

Beyond skeletal structure, limitations in soft tissue flexibility and strength can severely restrict squat depth.

• Hip Mobility:

  • Tight Hip Flexors: Chronically tight hip flexors (e.g., from prolonged sitting) can restrict hip extension, making it difficult to achieve full hip flexion in the bottom of the squat and contributing to a posterior pelvic tilt (butt wink).
  • Tight Adductors: The adductor muscles on the inner thigh can limit hip abduction and external rotation, which are necessary for allowing the knees to track properly over the feet in a deep squat.
  • Restricted External Rotation: Lack of external rotation in the hips can prevent the knees from moving out to the side, causing them to collapse inward (valgus collapse) and limiting depth.

• Thoracic Spine Mobility:

  • Poor mobility in the upper back (thoracic extension) can lead to excessive forward lean and difficulty maintaining an upright torso, especially with a barbell on the back. This forces the hips to compensate by moving further back, making depth harder to achieve.

• Core Stability:

  • A weak or disengaged core can lead to a loss of spinal rigidity, resulting in excessive lumbar flexion ("butt wink") at the bottom of the squat. While some degree of butt wink is normal, excessive rounding under load can put undue stress on the lumbar spine.

• Gluteal and Hamstring Flexibility:

  • While often associated with tightness, weakness in the glutes can also hinder depth by not adequately stabilizing the hips. Similarly, excessively tight hamstrings can indirectly limit hip flexion, though their role is often overemphasized compared to hip flexors or adductors.

Biomechanical and Technique Errors

Even with adequate mobility, poor execution can prevent deep squatting.

• Improper Foot Stance and Turn-Out: Starting with feet too narrow, too wide, or with an inappropriate degree of toe-out can create mechanical blocks. The ideal stance allows the knees to track directly over the feet without collapsing inward or outward.
• Knee Tracking: Allowing the knees to collapse inward (valgus collapse) or push too far outward can indicate muscular imbalances (e.g., weak glute medius) or simply poor motor control, limiting depth and increasing injury risk.
• Bar Path and Balance: If the bar (or your center of mass) drifts too far forward or backward, you'll lose balance and be unable to reach full depth. The bar should ideally travel in a straight vertical line over the middle of your foot.
• Lack of Progressive Overload/Practice: Squatting is a skill. Consistent practice, gradually increasing range of motion and load, is essential for improvement. Many individuals simply haven't spent enough time practicing the movement pattern.

Medical Considerations and Pain

If you experience pain during squatting, especially sharp or persistent pain, it's a red flag.

• Previous Injuries: Old injuries to the hips, knees, or ankles can leave scar tissue, restrict ROM, or cause chronic pain that prevents deep squatting.
• Arthritis or Degenerative Conditions: Osteoarthritis in the hips or knees can cause pain and stiffness, making deep flexion uncomfortable or damaging.
• Acute Pain: Any new, sharp, or radiating pain during a squat should prompt immediate cessation and evaluation by a healthcare professional.

Strategies to Improve Deep Squatting

Improving your squat depth requires a systematic approach addressing identified limitations.

• Targeted Mobility Drills:

  • Ankle Dorsiflexion: Calf stretches (gastrocnemius and soleus), ankle rocks, elevated heel squats.
  • Hip Mobility: 90/90 stretch, pigeon stretch, spiderman lunges, hip flexor stretches (e.g., kneeling hip flexor stretch).
  • Adductor Mobility: Cossack squats, butterfly stretch, frog stretch.
  • Thoracic Spine: Cat-cow, foam rolling the upper back, thoracic extensions over a bench.

• Strength Training to Address Weaknesses:

  • Glute Strength: Glute bridges, hip thrusts, band walks, single-leg RDLs.
  • Core Stability: Planks, dead bugs, bird-dog.
  • Eccentric Control: Slow, controlled eccentric (lowering phase) squats to build strength and control through the full range.

• Technique Refinement:

  • Foot Stance Experimentation: Try varying foot width and toe-out angles to find what feels most natural and allows for depth.
  • Knee Cues: Focus on "pushing the knees out" over the toes throughout the descent.
  • Bracing: Learn proper Valsalva maneuver and abdominal bracing for core stability.
  • Box Squats: Use a box or bench to gradually increase depth and practice hitting a consistent depth.

• Gradual Progression: Don't force depth. Work within your current pain-free range and incrementally increase depth as mobility and strength improve. Start with bodyweight squats or goblet squats before adding significant external load.

• Equipment Modifications:

  • Elevated Heels: Placing small weight plates under your heels or wearing weightlifting shoes with an elevated heel can compensate for limited ankle dorsiflexion and allow for a more upright torso.
  • Wider Stance: A wider stance can sometimes accommodate certain hip anatomical variations.

When to Consult a Professional

If you experience persistent pain, have a history of injuries, or despite consistent effort, cannot improve your squat depth, consulting a qualified professional is highly recommended. A physical therapist, kinesiologist, or experienced coach can conduct a comprehensive movement assessment, identify specific limitations, and provide a tailored program to address your unique needs, ensuring safe and effective progress.