Squat depth: how important is it and how to improve it?
Regardless of whether you load a barbell on your back, train a kettlebell over the shoulder or just warming up with bodyweight squats, one question always remains: What is the correct squat depth?
How deep you go is just as important to your performance, safety, and results as how much weight you press, so squat depth should be at the top of your form checklist Carol Mack, DPT, CSCSDoctor of Physical Therapy and Strength and Conditioning Coach. Read on to find out why.
How deep should you squat?
Unless you’re a competitive powerlifter whose goal is to squat as much weight as possible, Mack recommends squatting as deeply as possible without sacrificing form. A deeper squat helps engage muscles more efficiently and build strength through a greater range of motion, which is important when training for something beyond aesthetics, such as gymnastics. B. Athletics etc Everyday function.
But your squat depth depends on some personal factors, such as “whether you have.” Knee, Hipor ankle Pain, and when you’ve had enough mobility to go deeper,” says Mack.
What happens if your knees slide past your toes?
A persistent myth about squat depth is that you should never do it Let your knees extend past your toes. Although this note can indicate other formal errors that you may make – for example, not Hinges at hips — Mack says your knees are likely to slide past your toes as you squat deeper, especially in an activity like powerlifting.
“Don’t worry about your knees slipping forward when you go past 90 degrees,” she says. “Of course, don’t force yourself deeper if you feel pain or tension. But if you’re comfortable going deeper and you’re listening to your body, then it’s okay to go deeper.”
A helpful alignment tip, she adds, is to look down and make sure your knees are in line with your two middle toes and aren’t splayed outward. (Be sure to use this tip during your warm-up, not during a PR attempt, for example.)
How can you improve squat depth?
If you’re struggling with squat depth, here are some strategies to help you go deeper.
1. Focus on your hips
Because squat depth isn’t just about you Quadriceps and glutesAccording to Mack, focusing on the hips can be game-changing.
Instead of lowering your butt straight down, try moving your hips back slightly hinge – while crouching down. This will help you bend with more hip flexion (i.e. bringing your knees closer to your chest), which can improve depth.
It’s also important that your knees don’t buckle inward as you approach the bottom of your squat and rise to standing.
“This might require increasing hip mobility or strengthening your routine to improve your squats,” notes Mack. Hip mobility exercises can also improve more than just squat depth. They can reduce the strain on the body sitting too muchimprove overall flexibilityand give you more Range of motion.
2. Increase ankle mobility
Mack adds that it is also important to have greater ankle mobility. This aspect of the squat can sometimes be ignored, but it plays a huge role in helping you go deeper. If you ever feel like your ankles are coming off the ground while squatting, that’s a sign that you need to improve your flexibility.
Exercises to strengthen ankles can give you more mobility and stability to support your squats no matter how deep you go.
3. Strengthen your core
Finally, remember that squats also affect your spine, says Mack.
“Some people have difficulty keeping their core upright when they squat deeper,” she says. “This can affect alignment throughout the squat movement. It can be for many reasons, including mobility, but core muscles are a big culprit.”
If you tend to arch your back when you squat or feel your upper body collapsing when you stand back up, that usually means you need to incorporate more core work into your routine, she suggests .
Luckily there are some Tons of options This, and similar to the other mobility and strengthening options here, will reduce your risk of injury and improve your form for a variety of movements, including squats.
