Deep Squatting: Achieving Full Depth, Benefits, and Avoiding Common Mistakes

How do you squat to knee touches?

A "squat to knee touches" typically refers to achieving maximal depth in a squat, where the hamstrings make contact with the calves, indicating full hip and knee flexion. This advanced squat variation requires significant mobility and control, differing from harmful knee valgus.

Understanding "Squat to Knee Touches"

The phrase "squat to knee touches" is not a standard, universally recognized term in exercise science. However, in the context of deep squatting, it most commonly refers to achieving a full-depth squat, often colloquially known as "ass-to-grass" (ATG). In this position, the back of the thigh (hamstrings) makes contact with the back of the calf, signifying the maximal safe range of motion in the hip and knee joints for a given individual.

It is crucial to distinguish this from another, potentially harmful interpretation: knees touching or caving inward during a squat. This phenomenon, known as knee valgus, is a common biomechanical fault that places undue stress on the medial collateral ligament (MCL) and patellofemoral joint, and should be actively avoided. Our focus here is on achieving a controlled, deep squat where the hamstrings meet the calves.

Anatomy and Biomechanics of a Deep Squat

Achieving a full-depth squat involves synchronized action across multiple joints and muscle groups, demanding both strength and significant mobility.

• Primary Movers:
  • Quadriceps (Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris): Primarily responsible for knee extension, eccentrically controlling the descent and concentrically driving the ascent.
  • Gluteus Maximus: A powerful hip extensor, crucial for driving out of the bottom of the squat.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Act as hip extensors and knee flexors. While they are shortened at the hip and lengthened at the knee in the bottom position, their isometric and eccentric control is vital.
  • Adductor Magnus: Often overlooked, this large inner thigh muscle functions as a powerful hip extensor, especially when the hips are deeply flexed.
• Stabilizers:
  • Core Musculature (Erector Spinae, Transverse Abdominis, Obliques): Essential for maintaining a rigid, neutral spine and transferring force efficiently.
  • Gluteus Medius and Minimus: Abductors and external rotators of the hip, important for preventing knee valgus.
  • Calves (Gastrocnemius, Soleus): Contribute to ankle stability and force transmission.
  • Tibialis Anterior: Essential for ankle dorsiflexion, allowing the knees to track forward.
• Key Joint Actions:
  • Hip Flexion: The hips descend and fold.
  • Knee Flexion: The knees bend deeply.
  • Ankle Dorsiflexion: The shins move forward over the feet.

The ability to achieve full depth is limited by the range of motion at the ankles, hips, and thoracic spine, as well as the strength to maintain proper posture throughout the movement.

Prerequisites for a Deep Squat

Before attempting a "squat to knee touches," ensure you possess adequate mobility and foundational strength. Lacking these can lead to compensatory movements and increased injury risk.

• Ankle Dorsiflexion: This is often the primary limiting factor for deep squatting. Insufficient ankle mobility causes the heels to lift or the torso to lean excessively forward.
• Hip Mobility: Adequate hip flexion and external rotation are necessary to allow the hips to descend fully without the lower back rounding (butt wink) or the knees caving.
• Thoracic Spine Mobility: An upright torso is crucial for maintaining balance and spinal neutrality. Poor upper back mobility can lead to excessive forward lean.
• Core Stability: A strong, engaged core is paramount for bracing the spine and preventing spinal flexion under load.
• Fundamental Squat Pattern: You should be able to perform a bodyweight squat with good form to at least parallel depth comfortably before aiming for full depth.

Step-by-Step Guide: Performing a Deep Squat (Hamstrings-to-Calves)

This guide assumes you have the necessary prerequisites. Start with bodyweight or light load to master the movement pattern.

1. Setup:
   • Stance: Stand with feet approximately shoulder-width apart, toes pointed slightly outward (5-15 degrees), depending on hip anatomy and comfort.
   • Bracing: Take a deep breath into your belly, engaging your core as if preparing for a punch. This creates intra-abdominal pressure to stabilize your spine.
   • Posture: Chest up, shoulders back and down, neutral spine. Maintain a slight natural arch in your lower back.
2. Descent (The "Squat" Phase):
   • Initiate with Hips: Begin the movement by simultaneously pushing your hips back and bending your knees. Imagine sitting down into a chair behind you.
   • Knee Tracking: Allow your knees to track in line with your toes. Actively push your knees slightly outward throughout the descent to engage the glutes and prevent valgus collapse.
   • Torso Angle: Maintain an upright torso as much as possible. The degree of forward lean will depend on your limb lengths and ankle mobility, but aim to keep your chest proud.
   • Control: Control the descent, avoiding simply dropping into the bottom.
3. Achieving Depth (The "Knee Touches" Phase):
   • Continue descending until your hamstrings make contact with your calves. This is the point of maximal safe depth for your anatomy. Your hips will be below your knees.
   • Maintain tension throughout your body, particularly in your core and glutes. Avoid relaxing at the bottom.
   • Ensure your heels remain firmly planted on the ground.
4. Ascent (The "Up" Phase):
   • Drive Up: Drive through your midfoot and heels, pushing the floor away from you.
   • Simultaneous Movement: Extend your hips and knees simultaneously, returning to the starting standing position.
   • Maintain Form: Keep your chest up, spine neutral, and knees tracking outward throughout the ascent.
   • Exhale: Exhale as you approach the top of the movement, maintaining core tension.

Common Mistakes and How to Avoid Them

• Knee Valgus (Knees Caving In):
  • Why it's bad: Puts excessive stress on the MCL, patellofemoral joint, and can lead to instability.
  • How to avoid: Actively cue "knees out" or "spread the floor." Strengthen hip abductors (glute medius) and external rotators. Consider using a resistance band around the knees as a tactile cue.
• "Butt Wink" (Rounding of the Lower Back):
  • Why it's bad: Causes spinal flexion under load, potentially compressing spinal discs.
  • How to avoid: Improve ankle dorsiflexion and hip mobility. Ensure proper core bracing. If it persists, limit your depth until mobility improves.
• Lifting Heels:
  • Why it's bad: Shifts weight forward, compromises balance, and indicates poor ankle mobility.
  • How to avoid: Work on ankle mobility drills (e.g., elevated heel stretches, rock-backs). Consider using weightlifting shoes with an elevated heel or placing small plates under your heels temporarily.
• Lack of Core Engagement:
  • Why it's bad: Compromises spinal stability, increasing injury risk and reducing force transfer.
  • How to avoid: Practice the Valsalva maneuver (bracing breath). Incorporate core strengthening exercises into your routine.
• Excessive Forward Lean:
  • Why it's bad: Can indicate poor ankle or thoracic mobility, or weak posterior chain. Puts more stress on the lower back.
  • How to avoid: Improve ankle and thoracic mobility. Focus on initiating with the hips and keeping the chest up.

Benefits of Achieving Full Squat Depth

When performed correctly and safely, squatting to full depth offers numerous advantages:

• Enhanced Muscle Activation: Deeper squats recruit more muscle fibers, particularly in the glutes and quadriceps, leading to greater strength and hypertrophy gains.
• Improved Mobility and Flexibility: Consistently training through a full range of motion can enhance joint health, connective tissue elasticity, and overall flexibility, especially in the hips and ankles.
• Greater Functional Strength: The full squat mimics many daily activities (e.g., picking something up from the floor, sitting down), translating to better real-world strength and injury prevention.
• Increased Athletic Performance: The ability to generate force from a deep position is beneficial for sports requiring explosive power, such as jumping and sprinting.
• Reduced Knee Stress (When Done Correctly): Paradoxically, deep squats can be beneficial for knee health. The forces on the knee are distributed more evenly across the joint at deeper angles, and the hamstrings and glutes provide greater support, provided there is no valgus collapse.

When to Avoid or Modify

While beneficial, deep squatting is not for everyone, or at least not immediately.

• Acute Pain: If you experience any sharp or persistent pain during the movement, stop immediately and consult a professional.
• Pre-existing Conditions: Individuals with severe knee, hip, or spinal conditions (e.g., severe arthritis, recent meniscal tears, disc herniations) should seek medical clearance and guidance from a qualified physical therapist or coach.
• Persistent Mobility Limitations: If, despite consistent mobility work, you cannot achieve depth without significant form breakdown (e.g., severe butt wink, heel lift), it may be prudent to work within a reduced range of motion until those limitations are addressed.
• Beginners: Novices should prioritize mastering the fundamental squat pattern to parallel depth before progressively working towards full depth.

Progression and Training Considerations

• Start with Bodyweight: Master the movement without external load.
• Goblet Squats: Holding a dumbbell or kettlebell against your chest can help counterbalance your weight, making it easier to maintain an upright torso and achieve depth.
• Box Squats: Squatting to a box set at different heights can help control depth and build confidence.
• Paused Squats: Pausing at the bottom of the squat for 1-3 seconds can improve strength and control in the deepest range of motion.
• Tempo Squats: Slowing down the eccentric (lowering) phase can enhance control and muscle engagement.
• Mobility Drills: Regularly incorporate drills for ankle dorsiflexion, hip flexion and rotation, and thoracic extension.
• Gradual Load Increase: Once form is solid at depth, gradually increase the weight.

Conclusion

The "squat to knee touches," properly understood as a full-depth squat where hamstrings contact calves, is a highly effective and functional movement that can significantly enhance strength, mobility, and athletic performance. However, its mastery requires dedication to addressing mobility limitations, meticulous attention to form, and a commitment to safe, progressive training. Prioritize proper technique over depth or load, and remember that individual anthropometry will influence the exact appearance of a "full depth" squat. By approaching this movement with an educated and patient mindset, you can unlock its profound benefits for your fitness journey.