Performance Plus Podcast
E38 - How Deep Should You Squat?
Sep 6, 2023
In this podcast, Coach Johnny B and Dr. Zach Long discuss the controversy around squat depth. They debunk the myth that deep squats are bad for your knees and explain how full-depth squats actually produce more strength gains. They also explore the benefits of squatting below parallel, scaling and modifying squats for range of motion, and the effects of different squat depths on muscular development. They provide recommendations for determining the ideal squat depth and address mobility issues. Check out performanceplusprogramming.com/movements for resources on improving squat depth.
14:40
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Quick takeaways
- Full depth squats are better for our knees and produce more strength gains in specific muscle tissues.
- Squatting to full depth provides equal muscle hypertrophy in the quadriceps, but significantly more hypertrophy in the glutes and adductors.
Deep dives
Importance of Squatting to Full Range of Motion
Squatting to full range of motion is important for maintaining and building strength in the entire range of motion. Research studies have shown that athletes who train with full depth squats get stronger in both partial and full ranges of motion, while those who only train with partial range of motion only get stronger in that partial range. Additionally, squatting below parallel does not pose a greater risk to the knees. In fact, research on the United States Olympic weightlifting team found lower rates of knee injuries and increased cartilage thickness in athletes who regularly squatted below parallel. It is important to progress gradually and address any pain or mobility limitations when aiming to squat to full range of motion.
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