Squats: Understanding Limitations, Improving Depth, and When to Seek Help

Why can't I go parallel on squats?

Achieving parallel squat depth is influenced by a complex interplay of anatomical structure, joint mobility, muscular control, and proper technique; limitations in any of these areas can restrict your range of motion.

Anatomical Limitations

Your unique skeletal structure plays a significant, often unchangeable, role in your squat depth potential. Understanding these innate factors can help set realistic expectations.

• Femur Length Relative to Torso: Individuals with longer femurs (thigh bones) relative to their torso often find it harder to maintain an upright posture during a deep squat. To reach depth, they may need to lean forward significantly, which can shift the center of mass and make the movement less stable or efficient, or necessitate a wider stance.
• Hip Socket Structure (Acetabular Anteversion/Retroversion): The orientation and depth of your hip sockets (acetabulum) and the angle of your femoral neck can dictate your available range of motion in hip flexion and abduction. Some hip structures are inherently limited in how deeply they can flex before the femur "impinges" against the hip socket, creating a bony block. This is a common, non-modifiable reason for restricted depth.
• Ankle Joint Structure: While soft tissue restrictions are common, some individuals may have a bony block at the ankle joint itself, preventing adequate dorsiflexion (shin moving over foot). This is less common but can contribute.

Mobility Deficits

Lack of flexibility in key muscle groups and joints is a primary culprit preventing full squat depth. These are often modifiable through targeted mobility work.

• Ankle Dorsiflexion: This is arguably the most common mobility restriction. Insufficient ankle dorsiflexion prevents your knees from tracking adequately forward over your toes. To compensate, your heels may lift, your torso may lean excessively forward, or your lumbar spine may round (butt wink). Tightness in the calf muscles (gastrocnemius and soleus) is the usual cause.
• Hip Flexion Mobility:
  • Tight Hip Flexors: Chronically shortened hip flexors (e.g., from prolonged sitting) can pull the pelvis into an anterior tilt, making it difficult to achieve deep hip flexion and a neutral spine at the bottom of the squat.
  • Tight Glutes and Hamstrings: While less common as a direct cause of limited depth, overly tight hamstrings can restrict hip flexion, and tight glutes can sometimes limit internal rotation needed for optimal hip mechanics in a deep squat.
• Thoracic Spine Mobility: A lack of mobility in your upper back (thoracic extension and rotation) can prevent you from maintaining an upright torso, especially during barbell squats. This forces compensation either through excessive lumbar rounding or an exaggerated forward lean, both of which compromise depth and safety.
• Adductor Mobility: Tight adductor muscles (inner thigh) can restrict the knees from tracking outwards effectively, forcing them to collapse inwards during the descent.

Motor Control and Stability Issues

Beyond passive mobility, your body's ability to actively control and stabilize the movement through its full range of motion is crucial.

• Core Stability: An inability to maintain a rigid, neutral spine and generate sufficient intra-abdominal pressure throughout the squat descent can lead to "butt wink" (lumbar rounding) or general instability, limiting depth.
• Glute Activation and Strength: Weak or underactive glute muscles (maximus, medius) can prevent proper hip external rotation and abduction, leading to knees caving inwards (valgus collapse) and an inability to stabilize at deeper ranges. Your body will limit depth if it feels unstable.
• Proprioception and Balance: Poor body awareness or balance can make you hesitant to descend deeply, as your body's protective mechanisms will kick in if it senses instability.

Technique Flaws

Even with good mobility and anatomy, improper execution can prevent you from reaching parallel.

• Improper Stance Width or Toe Angle: Your ideal squat stance is highly individual. A stance that is too narrow, too wide, or with an incorrect toe angle for your hip anatomy can restrict depth.
• Initiation of Movement: Starting the squat by breaking at the knees too early (knees shooting forward) or at the hips too early (excessive forward lean immediately) can throw off your balance and limit your ability to descend. A simultaneous break at the hips and knees is generally preferred.
• Lack of Bracing: Failing to properly brace your core and create intra-abdominal pressure before and during the descent compromises spinal stability and can lead to a premature stop.
• Knee Tracking: Allowing your knees to collapse inwards (valgus collapse) not only puts stress on the knee joint but also limits hip external rotation, preventing deeper hip flexion.
• Fear of Depth: Sometimes, the limitation is psychological. A fear of getting stuck, losing balance, or pain can unconsciously restrict your range of motion.

Addressing the Limitations: Solutions and Strategies

A multi-faceted approach is often required to improve squat depth.

• Targeted Mobility Drills:
  • Ankles: Calf stretches (straight and bent knee), ankle rockers, elevated heel squats (using weightlifting shoes or plates under heels).
  • Hips: 90/90 stretch, pigeon pose, spiderman stretch, couch stretch, frog stretch, adductor mobilizations.
  • Thoracic Spine: Cat-cow, foam rolling, T-spine rotations, wall angels.
• Strength and Activation Exercises:
  • Glute Activation: Glute bridges, band walks, clam shells, side-lying leg raises.
  • Core Stability: Planks, bird-dog, dead bug, Pallof press.
  • Eccentric Focus: Slow, controlled descents (tempo squats) can help improve control and confidence in the deeper range.
  • Box Squats: Squatting to a box set just above your current maximum depth can help you gradually increase your range of motion while maintaining control and building confidence.
• Technique Refinement:
  • Video Analysis: Record yourself squatting from the side and front to identify specific technique flaws.
  • Coaching Cues: Focus on cues like "knees out," "chest up," "screw your feet into the floor," "big breath and brace."
  • Stance Adjustments: Experiment with slight variations in foot width and toe angle to find what feels most natural and allows for the greatest depth for your anatomy.
  • Footwear: Flat-soled shoes (e.g., Chuck Taylors) provide a stable base, while weightlifting shoes with an elevated heel can significantly improve ankle dorsiflexion, allowing an upright torso and deeper squat for many.
• Progressive Overload (Range of Motion): Instead of forcing depth, gradually work towards it. Don't add more weight until you can comfortably and safely perform the movement through your current maximum pain-free range of motion.

When to Seek Professional Guidance

While self-assessment and training can go a long way, certain situations warrant professional help.

• Persistent Pain: If you experience sharp, persistent, or increasing pain during squats, especially in your hips, knees, or lower back, consult a physiotherapist or sports medicine doctor.
• No Progress: If you've diligently worked on mobility, strength, and technique for several weeks or months with no improvement in depth, a professional assessment can pinpoint underlying issues.
• Suspected Structural Issues: If you suspect a bony impingement or other structural anomaly, a medical professional can confirm a diagnosis and advise on appropriate steps.
• Personalized Coaching: A qualified strength and conditioning coach or kinesiologist can provide a personalized assessment, identify specific limitations, and create a tailored program to improve your squat.

Conclusion

Reaching parallel depth in a squat is a common goal, but it's crucial to understand that it's not always achievable or even necessary for everyone due to individual anatomical variations. Prioritize pain-free movement, good form, and stability over simply hitting an arbitrary depth. By systematically addressing mobility deficits, strengthening weak links, refining your technique, and understanding your body's unique structure, you can optimize your squat performance and safely maximize your range of motion. Remember, consistency and patience are key in this process.