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Whether you’re carrying a barbell, Rack the kettlebell Over the shoulder, or just warming up with bodyweight squats, one question always arises: What is the proper squat depth?
According to research, squat depth is just as important to your performance, safety, and results as how much weight you press, so squat depth should be high on your list of moves. Carol Mack, DPT, CSCSPhysiotherapy Physician and Strength and Conditioning Coach. Read on to find out why.
How low should you squat?
Unless you’re a competitive lifter whose goal is to squat as many squats as possible, Mike recommends squatting as deep as you can comfortably without sacrificing form. Deeper squats help fire your muscles more efficiently and build strength through a greater range of motion, which is important if you’re training for anything other than aesthetics, such as athleticism or athleticism daily functions.
But your squat depth will vary based on a few personal factors, such as whether you have knee, fashionableor ankle pain if you have enough Liquidity Go deeper,” Mike said.
What if your knees slip over your toes?
A cruel misconception about squat depth is that you should never Let your knees go over your toes. Although this tip may indicate other forms of errors you may be making – such as not hinged at hips — If you’re going deeper into a squat, especially in an activity like powerlifting, your knees may go over your toes, says Mike.
“Don’t worry about your knees leaning forward above 90 degrees,” she says. “Of course, if you feel pain or tension, don’t force yourself to go deeper. But if you feel deeper and can listen to your body, it’s okay to go a little lower.
A helpful alignment tip, she adds, is to look down and make sure your knees are aligned with your middle two toes, rather than splayed out. (Be sure to apply this tip during your warm-up, not during your PR attempt.)
How to increase squat depth?
If you’re struggling with squat depth, here are some strategies to help you lower your squat depth.
1. Focus on the buttocks
Because squat depth isn’t just about your body Quadriceps and gluteal musclesMack says focusing on the hips could be a game-changer.
Instead of lowering your butt straight down, try pushing your hips back slightly – called Articulated – When you squat. This will help you bend with more hip flexion (aka bringing your knees closer to your chest), thereby increasing depth.
It’s also important to prevent your knees from bending inward as you approach the bottom of the squat and rise to standing.
“This may require adding hip mobility or strengthening into your training routine to improve your squat,” Mike points out. hip range of motion exercises It can do more than just aid squat depth. They reduce stress on the body sitting too muchOverall improvement flexibilityand give you a bigger Range of motion.
2. Increase ankle mobility
Mack adds that having more ankle flexibility is also important. This aspect of the squat is sometimes overlooked, but it plays an important role in helping you squat deeper. If you feel your ankles lift off the ground while squatting, it’s a sign that you need to improve your flexibility.
ankle strengthening exercises Gives you greater flexibility and stability to support your squat, no matter how deep you squat.
3. Strengthen your core
Finally, remember that squats involve your spine, too, says Mike.
“Some people have trouble keeping their torso upright when squatting,” she says. “This disrupts the alignment of the entire squat movement. This happens for a number of reasons, including mobility, but core strength is the culprit.
If you tend to arch your back during squats or feel your upper body slump when you stand up, that usually means you need to incorporate more core training into your daily routine, she advises.
Fortunately, there are Lots of choices To do this, like the other mobility and strengthening options here, you’ll reduce your risk of injury and improve your form for a variety of movements, including squats.
