Does squat depth matter

Squat Depth

Squats are one of the most popular exercises in the fitness world. They are a compound exercise that targets multiple muscle groups, including the quadriceps, glutes, and hamstrings. However, there is often a debate about whether the depth of the squat matters. Some fitness enthusiasts believe that deep squats are necessary to reap the full benefits of the exercise, while others argue that squatting too low can be dangerous and unnecessary.

Squat Depth: What Is It?

Squat depth refers to how low you squat down during the exercise. A full squat involves descending until your hips are below your knees. However, not everyone can perform a full squat due to mobility restrictions, flexibility issues, or injuries. Therefore, the depth of the squat will vary from person to person.

Squat Depth: Does It Matter?

The short answer is yes, squat depth does matter, but it depends on your goals and physical limitations. Going Below 90 degrees has no further benefit for you than going to 90 degrees.

Benefits of Full Squats

  • Increased muscle activation: Deep squats activate more muscle fibers in the quads, glutes, and hamstrings than partial squats. This means that you will get more out of each rep.
  • Improved mobility: Squatting deep can help improve your mobility and flexibility, particularly in the hips and ankles.
  • Better athletic performance: Full squats can improve your athletic performance by strengthening your lower body and improving your explosiveness.
  • Reduced injury risk: Deep squats can help strengthen the muscles and connective tissues around the knee joint, which can reduce the risk of injury.

However, it is important to note that full squats may not be suitable for everyone. If you have mobility restrictions or injuries, squatting too low can put unnecessary stress on your joints and cause pain or discomfort.

Factors to Consider When Squatting

  • Mobility: If you have mobility restrictions, you may not be able to perform full squats. In this case, you can perform partial squats or work on improving your mobility through stretching and mobility exercises.
  • Injury history: If you have a history of knee or hip injuries, full squats may not be suitable for you. In this case, you can perform partial squats or use a squat variation that is less stressful on your joints, such as a goblet squat or a box squat.
  • Goals: If your goal is to build muscle and improve your strength, full squats may be more beneficial. However, if your goal is to improve your athletic performance or reduce the risk of injury, partial squats or a modified squat variation may be more suitable.

In conclusion, squat depth does matter, but it depends on your physical limitations and goals. Full squats provide numerous benefits, but they may not be suitable for everyone. It is important to consider your mobility, injury history, and goals when performing squats and to use proper form to avoid injury.

Our physiotherapists are trained in biomechanics and can assess your squat technique and see where your restrictions may lie. If you would like to book in with one of our therapists click here now!

Read more….

To learn more about what is the proper squat technique, check out our blog HERE
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To learn more about plyometric training, check our our blog HERE

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