Squat depth?

[earthdog]

What is the proper/safe squat depth? I was taught to go all the way down, but most of the guys I see squatting in the gym barely go 1/3 of the way down. Is there a danger to one's knees or back by going too low? That is, assuming you are already injury-free.

[ItsHectic]

Squat Analysis

The primary danger to the knee occurs when the tissues of the calf and thigh press together altering the center of rotation back to the contact area creating a dislocation effect. The danger of knee injury in this situation may be prevented if either of the following factor are present:

* center of gravity of the body system is keep forward of the altered center of rotation
* muscles of the thigh are strong enough to prevent the body from resting or bouncing on the calves.

[spatch]

What is your goal? If you are a powerlifter, you must go to parallel.

However, if you are going to quad size and BBing, I would say go about 90% to parallel. This will keep the tension on the quads. I dont remember where it was, but I heard Markus Ruhl is a big fan of quarter squats. Im sure he goes a lot closer to parallel most of the time, but that proves that you can squat effectively w/o always going to parallel.

[earthdog]

Squat Analysis

Thanks for that link, ItsHectic. It's pretty detailed, but I don't quite understand it. I would still like to get Dr. John's opinion.

[wrkn4bigrmusles]

i'd assume it varies.. when im just lifting i go parallel... when im doing my powerlifting routine i go from parallel to past parallel... high box or low box squats

[jminis]

If you want to hit glutes as well go a$$ to the grass. If you have knee issues don't do this. Going to 90 is a safe bet.

[Australian made]

i think a lot of guys in the gym go for maximum weight not realising that squatting 3-4 inches won't do bugger all, but they think it looks good. Parallel should yield reuslts....and dont look down!

[Gumbo]

You should base it on what feels natural for your body. For myself, I like going "ass to grass"....I can feel it more in my quads and glutes. Not sure if anyone else has this issue, but when I stop short of parallel, my knees actually hurt more.

I've seen tall lanky guys try to go "ass to grass", but their body simply won't allow them to do so. Bottom line is to see what works best for you.

Gumbo

[RobInKuwait]

Any opinions on this? I'm 6'4 and have always had problems doing deep squats. I feel a pain in my knee right above my kneecap if I go more than about half way down. Is there anything wrong with going down only halfway? Halfway definitely feels more natural for me.:squat:

[ABNRanger]

Any opinions on this? I'm 6'4 and have always had problems doing deep squats. I feel a pain in my knee right above my kneecap if I go more than about half way down. Is there anything wrong with going down only halfway? Halfway definitely feels more natural for me.:squat:

I am 6' 2" and I have the same problem with deep squats. For me to go deep, I have to open my legs past shoulder width. Now my knees hurts above the knee cap. How are your knees right now? I am to the point where I can't even do leg extensions without pain, or sitting long before my knees start to hurt.

[pmiller383]

You guys have to sit back and not down, your shins should be perpendicular to the ground throughout the squat. Make sure you are breaking at the hips and first and not the knees. Try box squatting for a while, it will teach you to sit back and it will also take some pressure off of your knees.

[RobInKuwait]

I am 6' 2" and I have the same problem with deep squats. For me to go deep, I have to open my legs past shoulder width. Now my knees hurts above the knee cap. How are your knees right now? I am to the point where I can't even do leg extensions without pain, or sitting long before my knees start to hurt.

That's the identical problem I have. I also play volleyball and run and using a patella wrap has helped me a lot, but the problem is still there when I squat or do quad leg work.

[RobInKuwait]

You guys have to sit back and not down, your shins should be perpendicular to the ground throughout the squat. Make sure you are breaking at the hips and first and not the knees. Try box squatting for a while, it will teach you to sit back and it will also take some pressure off of your knees.

I'll give that a whirl. I'll try to think about the hip thing and do box squats.

I'm pretty sure my form is on, as I have my weight entirely on my heels the entire lift, but it can't hurt to try something new at this point.

Thanks for the advice. Reps.

[brk_nemesis]

I believe in "A$$ to grass" squats as long as they are controlled, and slow with no bouncing motion. Our coaches in HS prefered bounching when hitting the bottom of the rep, which to them translated to "explosiveness' on the field. Many people including my self had messed up knees b/c we followed the coaches and didnt know better. Now ive been all healed up, I still believe in a$$ to grass squats but very slow, and controlled.

For all of ya'll with tall man syndrome like ihave had in the past,.... You could try a brief pause when reaching the bottom, to build knee strength and help control the impulse of leaning forward. I usually squat all the way down, pause for 3-4 seconds then press up. Since I started doin it this way, .. my leg mass and strength has soared above unbelievable. Then add in some high rep leg presses

[RobInKuwait]

I believe in "A$$ to grass" squats as long as they are controlled, and slow with no bouncing motion. Our coaches in HS prefered bounching when hitting the bottom of the rep, which to them translated to "explosiveness' on the field. Many people including my self had messed up knees b/c we followed the coaches and didnt know better. Now ive been all healed up, I still believe in a$$ to grass squats but very slow, and controlled.

For all of ya'll with tall man syndrome like ihave had in the past,.... You could try a brief pause when reaching the bottom, to build knee strength and help control the impulse of leaning forward. I usually squat all the way down, pause for 3-4 seconds then press up. Since I started doin it this way, .. my leg mass and strength has soared above unbelievable. Then add in some high rep leg presses

Did you ever feel pain in your knees? I've always tried to go as deep as possible until the last few weeks as the pain has gotten unbearable when I do that.

[ILiftBig]

What is the proper/safe squat depth? I was taught to go all the way down, but most of the guys I see squatting in the gym barely go 1/3 of the way down. Is there a danger to one's knees or back by going too low? That is, assuming you are already injury-free.

There is no evidence that going below 90 degrees is harmful to the knees. The only thing you want to be careful with is keeping the muscles contracted all the way. Do relax at the bottom and then try to bounce out as this can cause seperation in the knee and damage to the connective tissue. There is a school fo thought with some supporting evidence that you do not need to train a muscle through the full range of motion to get optimal benefits. I have seen Ronnie Coleman train and he do not use the full range of motion.

[brk_nemesis]

Did you ever feel pain in your knees? I've always tried to go as deep as possible until the last few weeks as the pain has gotten unbearable when I do that.

Yes i used to in HS, as my feet position was shoulder width, narrow stance. For tall people, with long legs,... it is possible to squat that way,....I do it with low weight, high reps, as I believe in hitting a muscle in all ways, all angles,.... but moderate to heavy weight kills my knees. What i did was move my legs out wider, point feet outward and allow the knees to bend outward more. This took out my knee pain, and tendency to lean forward.

[RobInKuwait]

Yes i used to in HS, as my feet position was shoulder width, narrow stance. For tall people, with long legs,... it is possible to squat that way,....I do it with low weight, high reps, as I believe in hitting a muscle in all ways, all angles,.... but moderate to heavy weight kills my knees. What i did was move my legs out wider, point feet outward and allow the knees to bend outward more. This took out my knee pain, and tendency to lean forward.

I'll try that. That's always what my body naturally wants to do...point my toes out and widen my stance, but I've always avoided it because I've thought it was bad form.

[brk_nemesis]

I'll try that. That's always what my body naturally wants to do...point my toes out and widen my stance, but I've always avoided it because I've thought it was bad form.

as long as its not "sumo deadlift" wide lol, you'll be fine. only thing i had to get used to was the angle of my legs, as i would get weird stretch pains to the left and right of my groin, at the hip area. These were caused basically from my body not used to going a$$ to grass at a wider stance than usual, but the flexiblilty came in after a couple workouts, to were i can go just as low with a wider stance, as I could with a narrow stance. Get used to the stance, then add in 3 second pauses at bottom,..... woooo,... 3 reps of those will make you feel like you just did a 20 rep superset

[AndreAnabolic]

box squats on 16"!