Squats: Optimal Depth, Benefits, and Improving Mobility

Are You Supposed to Go All the Way Down on Squats?

The optimal squat depth is not a one-size-fits-all answer, but for most healthy individuals, achieving a full, deep squat offers significant benefits for muscle activation, mobility, and overall lower body development when performed with proper form.

Understanding Squat Depth

The phrase "all the way down" in squatting typically refers to achieving a "below parallel" or "ass-to-grass" (ATG) position.

• Parallel Squat: The hips descend until the crease of the hip is in line with or slightly below the top of the knee.
• Below Parallel/ATG Squat: The hips descend significantly further, often with the hamstrings touching or nearly touching the calves, allowing for maximum knee and hip flexion.

The debate around squat depth often centers on perceived risks versus benefits, but a deeper understanding of biomechanics reveals the advantages of a full range of motion.

The Benefits of Full Depth Squats (ATG)

When performed correctly, squatting to full depth offers several compelling advantages:

• Superior Muscle Activation:
  • Glutes: Deeper squats significantly increase activation of the gluteus maximus, which is crucial for hip extension and power. The greatest glute activation occurs as you approach maximum hip flexion.
  • Quadriceps: While quads are heavily engaged throughout the squat, deep squats ensure a complete stretch and contraction, promoting comprehensive development.
  • Adductors: The muscles of the inner thigh (adductors) are highly active stabilizers and movers in deep squats, contributing to overall hip strength.
  • Hamstrings: While often seen as passive, hamstrings play a crucial role in stabilizing the knee and assisting hip extension, particularly in the bottom of a deep squat.
• Improved Range of Motion and Mobility: Consistently squatting to full depth trains and improves mobility in the ankles, knees, and hips. This enhanced flexibility can translate to better movement patterns in daily life and other athletic endeavors.
• Enhanced Joint Health: Contrary to popular belief, deep squats do not inherently damage the knees. Research indicates that when performed with proper form, the forces on the knee joint are well-distributed across a larger surface area, and the movement can actually strengthen the connective tissues around the knee. The full range of motion helps nourish cartilage and maintain joint integrity.
• Greater Strength and Power Development: Training through a full range of motion builds strength across the entire movement pattern, leading to more robust and functional strength that can transfer to various sports and activities.

The Case for Partial Squats

While full depth is generally recommended, there are specific scenarios where partial squats (e.g., quarter or half squats) may be appropriate:

• Targeting Specific Strength Ranges: Athletes focusing on power development in a limited range of motion (e.g., jumpers, sprinters) may use partial squats to overload specific parts of the lift relevant to their sport.
• Rehabilitation: Individuals recovering from certain injuries might start with partial squats to gradually reintroduce load and movement before progressing to full depth.
• Overload: Advanced lifters might use partial squats with supramaximal loads to build strength in specific sticking points or to accustom the body to heavier weights.
• Beginners with Mobility Limitations: While the goal should be to improve depth, a beginner with severe mobility restrictions may start with a partial squat to learn the movement pattern, provided they are actively working on improving their range of motion.

However, relying solely on partial squats can lead to underdeveloped muscles in the full range, create muscle imbalances, and potentially limit functional mobility.

Common Concerns and Misconceptions

• "Squats are bad for the knees": This is a pervasive myth. Poor form, excessive load without proper progression, or pre-existing conditions are what cause knee issues, not the squat itself. A deep squat, performed correctly, can be highly beneficial for knee health.
• "Butt Wink": This refers to the lumbar spine rounding at the very bottom of the squat. It's often caused by limited ankle or hip mobility, or an inability to maintain core bracing. While a slight, controlled "wink" may be acceptable for some, excessive butt wink under heavy load can place undue stress on the lumbar discs. It's a sign that mobility needs improvement or that the current depth is exceeding the individual's functional range.

Factors Influencing Optimal Squat Depth

Your ideal squat depth is highly individual and influenced by several factors:

• Anatomy and Anthropometry: Hip socket structure, femur length, and tibia length can all impact how deep you can comfortably squat without compensation. Some individuals are simply built to squat deeper than others.
• Ankle Mobility: Restricted ankle dorsiflexion (ability to bring your shin forward over your foot) is a common limitation that prevents deep squats, often leading to a premature "butt wink" or falling backward.
• Hip Mobility: Adequate hip flexion and external rotation are essential for a deep squat. Tight hip flexors or internal rotators can restrict depth.
• Thoracic Spine Mobility: A stiff upper back can make it difficult to maintain an upright torso, forcing the hips to compensate.
• Core Strength and Stability: A strong and engaged core is crucial for maintaining a neutral spine throughout the entire range of motion, preventing "butt wink" and protecting the lower back.
• Injury History: Previous injuries to the hips, knees, or spine may necessitate a modified depth or specific considerations.
• Training Goals: While full range of motion is generally best, specific goals (e.g., powerlifting competition rules, sport-specific training) might dictate a particular depth.

How to Assess and Improve Your Squat Depth

1. Self-Assessment: Perform a bodyweight squat in front of a mirror or record yourself. Observe your depth, spinal posture, and any compensations (e.g., heels lifting, knees caving in, excessive forward lean).
2. Mobility Drills:
   • Ankle Mobility: Calf stretches, ankle circles, elevated heel squats (using small weight plates under your heels).
   • Hip Mobility: 90/90 stretch, "frog stretch," hip flexor stretches (e.g., kneeling lunge stretch).
   • Thoracic Mobility: Cat-cow, foam rolling the upper back.
3. Core Strengthening: Planks, bird-dog, dead bugs.
4. Practice with Light Loads: Focus on form over weight. Start with bodyweight, then a goblet squat (holding a dumbbell at your chest), before progressing to a barbell.
5. Seek Expert Guidance: A qualified coach or physical therapist can assess your individual limitations and provide tailored advice and programming.

When to Avoid Full Depth

While generally safe and beneficial, full depth squats should be avoided or modified if:

• You experience sharp pain in your knees, hips, or back during the movement.
• You have a diagnosed joint condition (e.g., severe osteoarthritis, acute meniscal tear) where deep flexion is contraindicated by a medical professional.
• You cannot maintain a neutral spine (excessive "butt wink") even with proper bracing and mobility work.
• You lack the necessary mobility to achieve depth without significant compensation.

In these cases, focus on improving the limiting factor or modifying the squat to a depth where you can maintain excellent form and remain pain-free.

Conclusion

The question of whether you "should" go all the way down on squats is best answered by considering your individual anatomy, mobility, and training goals. For the vast majority of individuals, striving for a full, deep squat offers superior benefits for muscle development, mobility, and long-term joint health. However, this must always be balanced with proper form, progressive overload, and an understanding of your body's unique capabilities. Prioritize quality of movement over quantity of depth, and always aim to improve your range of motion safely and effectively.