Training

How deep should you squat? Depth, mobility and muscle growth

Deeper squats train the muscles through a longer range, but the right depth is the lowest one you can control without losing position.

Squat depth is one of the most argued-about topics in the gym. Some people stop at a quarter squat because they were told deep squats hurt the knees, while others insist that anything above rock bottom does not count. Research on healthy lifters does not support the fear: deep squats do not damage healthy knees when the load is progressed sensibly, and the knee joint is actually under similar or lower shear forces at the bottom than many people assume.

Depth does matter for results. Studies comparing full and partial squats generally find greater growth in the glutes and inner thighs with deeper squats, because those muscles work hardest when the hips are deeply bent. The quadriceps grow well with both, though training them in a stretched position appears to add a small advantage. Partial squats still have a place: they let you handle heavier loads for the top part of the movement, which is useful for some athletes, but they should not be your only squat.

The practical rule is simple: squat as deep as you can while keeping your heels down, your knees tracking over your toes and your lower back from rounding under the weight. For many people that is at or below parallel, where the crease of the hip drops below the top of the knee. If you cannot reach that depth, a slightly wider stance, small heel plates, a goblet squat to learn the position and regular ankle and hip mobility work usually help. Film one set from the side every few weeks to check what your depth really looks like.

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