12. Squat depth: ranges and benefits

If you've been reading my stuff for a while, you must be aware of my unconditional love for the squat. The benefits are profound. And there are many ways you can do it. I've broken down how variations of the regular squat can help build your athletic base. But I haven't really analyzed the differences in depth and how they can serve various aspects of sports.

Different depth ranges in squats have their benefits and that's what this article is about. I'm not writing this as a competitive powerlifter or as a powerlifting coach. But as a strength coach. That being said, powerlifting will make a few "surprise appearances" in this article. It's inevitable since one of the 3 lifts is the squat.

Before we start, let's set this point of reference. A parallel squat or "legal" depth if you're competing, is when the crease of your hip is in line with the top of your knee. Anything below that is considered a deep squat. Some federations won't even accept parallel so you'll have to practice squatting below that. But generally speaking, a parallel squat is what I explained above. So, a high or shallow squat will be anything above that point and a deep squat will be anything beneath it.

Let's take a quick look at the 3 most common ranges and then we can break them down.

1. Quarter squat (or partial squat). 40°to 60° of knee flexion. Going from a standing position to above parallel. The bend at the hip, knees and ankles resembles the same angles of a person who is about to perform a static jump or a box jump. In other words, not a deep squat.

2. Half squat (or near parallel squat). 60° to 90° of knee flexion. From a slightly more bent position to parallel/just above parallel. Picture a skier going down a slope and you're very close to the same depth, or an average sized person sitting on a chair. That's how deep you go when performing a half squat.

3. Deep squat (or full squat). 90° to 100° and below of knee flexion. From a parallel or near parallel position to below parallel and as deep as you can go. A perfect example of a deep squat is an Olympic weightlifter when they've wedged themselves between the bar and the floor during the full clean (or squat clean), or the bottom position of a snatch before they stand up with the bar above their head.

1. QUARTER SQUAT

Knee flexion is at around 40° to 60°

That's where you go significantly higher than parallel. Knee flexion is at an average of 50°essentially meaning that your range of motion is around 1/4 of what is generally considered full range of motion or ROM, starting from a standing position.

Training at such a limited range can offer benefits for sports that require static jumping, sprinting, tackling, rebounding. Sports like soccer, basketball, volley, and football to name a few, involve such explosive movements. A more "shallow" squat can increase this ability since it'll strengthen that specific range of motion, therefore it may not offer the muscle hypertrophic qualities of a deeper squat. But it'll make you stronger in that slightly bent stance, essentially imitating such similar positions that are seen in the sports mentioned above.

From the starting position of a sprint or a person who's about to start running, to playing basketball defense, a take-down in wrestling and grappling, combat sports, rebounding the ball and jumping, to maximizing your speed during short sprints.

It's more sports specific and it carries over. Since you can handle bigger loads in that ROM,  now you can generate greater force in that position (maximum anterior shear forces), at the same time increasing explosive power. And these are two traits that coaches are looking for in an athlete. Vertical jump and explosive power.

A quarter squat will allow you to use heavier weights. That's a great way to condition yourself without the danger of getting injured. You won't be attempting a full squat with a non realistic weight (obviously you still have to periodize full squats into your training if you want to do that). It can help you with heavier than usual walkouts, training your body to handle the heavier weights better. You can also develop your abdominal bracing with weights you can't normally handle.

Its biomechanical nature applies to practically most sports. It primarily targets the hamstrings. If you want an increase in athletic performance, utilize quarter squats in your training regiment.

Examples of sports that will benefit from quarter squats.

1. Basketball
2. Volleyball
3. Soccer
4. American football/Rugby
5. 100 meter dash/200 meter dash
6. Motocross
7. Grappling
8. Wrestling
9. Combat sports (mma, boxing, kick boxing, Muay Thai, Karate, Sambo to name a few)
10. Tennis
11. High jump
13. Triple jump
14. Pole vault
15. Throwing sports: shot put, discus, hammer, javelin etc.
16. Obstacle course
17. Baseball/softball

The list truly is endless. Let's move on.

2. HALF SQUAT

Knee flexion is at around 60° to 90°

A half squat is clearly harder to do, going deeper and closer to parallel will force you to take weight off the bar compared to the quarter squat. It combines training for explosive power as well as strength since now you're going lower. For a beginning lifter or lifting enthusiast, it's a point of reference and a learning step towards a deeper squat. As much as it's good to be able to squat all the way down, it is important to be able to stop at any height that you choose to.

As your training progresses, it becomes vital to have that kind of control. Especially if you're serious about becoming prolific at it. Being able to register exactly at what depth you are at any point is a great asset. It'll keep you alert throughout a heavy rep or max weight and help you maintain laser-like focus when competing or attempting a new number.

It also helps beginners condition their body since they haven't developed the elasticity of the muscles and connective tissue that a deep squat demands. And in strength sports, that's an advantage. Example, when you're competing in equipped or raw powerlifting, with knee wraps or you're practicing the Olympic lifts.

* Equipped lifting might be the sport that benefits the most and this is not a hint towards equipped lifters hitting depth. I've followed the sport for nearly 2 decades and I have the outmost respect for it. For all lifters actually. But the suit (single or multiply) will force you to stop at parallel or just below, depending on how tight it is. You don't want to have it too loose, kinda misses the point of wearing one really. So at that height, half squats or just at parallel will work wonders for people who squat in suits. Again, you'll still have to squat at different depths so you be strong everywhere.

As I mentioned, the half squat isn't as geared towards speed and athletic performance as the quarter squat. It's more strength oriented since it demands more muscle fiber activation. And it'll offer better muscular development for your quads, glutes, hamstrings, hip flexors, abductors and adductors, as well as some of the deeper stabilizing muscles in your spine. The lower you go, the more stability is required, the stronger your "core" becomes. That's the angle where you're producing maximum posterior shear forces.

It allows for cultivation of tensile strength which is directly related to the joint angles of the hip and knee. Now you're involving joint conditioning, which is great for their health. If anybody tells you that squatting is bad for your tendons and joints, they're wrong.

For athletes who use these angles like powerlifters and Olympic lifters this is very important to utilize. Weightlifters squat lower than that, but they will "meet" this angle on the way down and the way back up. So it's good to strengthen this range as well, since it is a sticking point. And if we look at it from a biomechanical standpoint, the hardest to overcome.

Just watch any lifter who's handling near-maximal weight and you'll see exactly where they'll stop or in the least, slow down. Approximately in the parallel position. So working at this range can certainly help strengthen it, since you're transitioning to a different direction as you've descended: the way up (concentric phase).

The half squat can also bridge athleticism with longevity and health, since a lot of people will have problems even sitting on a chair. From injured athletes who are rehabilitating a low back, hip or knee injury, people with bad mobility and flexibility issues, to the elderly who are struggling with basic daily functions like sitting on a chair, getting in and out of their car, walking up the stairs to their apartment etc.

You can add it to your training regiment and don't forget to mix it up with paused squats at the parallel position. You'll have to go lighter for these. As well as tempo squats and box squats. Ideally you want to pause on that box and not bounce off.

Sports that can benefit from half squats are a combination of the list above, but also the list below. They're the happy medium. Bridging the benefits of a higher and a deeper squat. It's just not as specified and can be used by literally everybody who wishes to benefit from it. Not just athletes.

3. DEEP SQUAT (full squat)

A deep squat will range anywhere from 100° to 140°

Allowing your body to squat as deep as you can will provide more time under tension due to the bigger range of motion. When your deep squat gets stronger, your half AND quarter squat will get stronger. But not vice versa. I can't remember how many times I've seen people who squat high attempting the same max number while trying to get below parallel.

It really isn't that complicated.

Can you bench the same max weight in full range that you can bench off 3 or 4 boards? Can you pull the same weight off the floor as when pulling from under the knees? I bet you can't. Limited range of motion allows you to handle more weight. So why try and annihilate yourself? Drop the ego, take some weight off the bar and go again. And please remember, the different ranges make them (to an extent) different exercises. You're welcome.

If you want to build bigger legs, the quads, adductors and glutes work the hardest at full range of motion. A deeper squat also helps improve motor control. It's clearly the go-to exercise for those who want to achieve maximal muscle hypertrophy, since a full squat will recruit more muscle fibers. And at this deep angle, you are producing maximum compressive forces.

Examples of sports that will benefit from deep squats:

1. Skiing
2. Hockey
3. Wrestling, grappling, mma
4. Bodybuilding
5. Powerlifting
6. Strongman
7. Olympic weightlifting
8. Cycling
9. Sumo
10. Rowing
11. Horse riding
12. Motocross

* Like I mentioned earlier, all depth ranges should be utilized. A deep squat can benefit the sports mentioned in the quarter squat section as well. It's all about application and the coach's ability to adapt to an athlete's individual needs. They will be strongest at the depth that they train the most.

If I'm writing a program for a basketball player, quarter squats will be the priority but they will perform full squats as well. Yes, they will be doing isolation exercises like leg extensions, hamstring curls and leg press. But these don't offer the amount of stability work and muscle recruitment a free squat does.

Besides, full depth squats can be utilized during the off season, where athletes steer towards a more strength oriented training phase.

To an extent, you can manipulate how deep you can squat:

A wide stance, lower bar placement won't require as much knee flexion to get to parallel depth and below. Your knees might get past your toes (depending on femur bone length) but certainly not as much as when you're squatting with a closer stance. A wider squat is more "mechanically limited" since now you're depending on your femur bone structure (femoral neck and head) as well as your acetabular socket structure. To put it more simply, a wider stance will prevent you from squatting as low as your body would allow you in a close stance.

A close stance (shoulder wide or closer) with a higher bar placement will require more knee flexion and since your legs are closer, will result in a longer distance from a standing position to the depth you're trying to reach. And your knees will  potentially get further past your toes.

If you look at it from the side, squatting wider will bring your pelvis closer to your heels,  reducing femur plantar flexion and increasing hip flexion. As the legs spread out, it puts more stress on your adductors, hips and glutes. And much like a sumo deadlift, it will bring your hips closer to the bar.

* A full ROM squat is not only a matter of flexibility, but size of the individual as well. The thigh of a heavyweight person will touch the calf much sooner than say a child's or a much lighter athlete's. It's inevitable. This needs to be taken into consideration. We can't expect a 350lbs athlete to hit the depth a 175lbs athlete can reach. At least most of the time.

SOME TAKE AWAY POINTS

. Depending on what you do as an activity or sport, you should choose the right depth for you. It won't hurt to periodically train the other 2 ranges though. On the contrary it'll help in the long term.

. Not squatting to full range because you're afraid it'll hurt your knees is totally wrong. Provided that you're able to squat to full ROM, you should. The joints and connective tissue will get stronger. They weaken when you don't use them, not the opposite.

. If you're physically limited or rehabilitating an injury and you're not able to squat below parallel, you can stick to the first 2 ranges. An above parallel squat will still cause quad, glute and adductor hypertrophy. Just slightly less in the glutes and adductors compared to a deep squat. The quarter squat will work your hamstrings a bit more as well.

. If you're the average gym goer, squatting to parallel or slightly above is also fine. And here's a tip for you if you want to go deeper: take some weight off at first. It's not a shame. So many people sacrifice performance and benefits of a complete squat so they can impress others. Or fool themselves, I suppose.

. It takes time to get used to squatting lower with optimal technique.The best in the world took several years to master it. So don't worry. Treat it with respect, it's not something that should be taken lightly. The squat is poetry in motion. It's an art and a skill that physically and neurally can take a long time to become good at.

. A deep squat will strengthen your posterior chain to a greater extent than the other two. And the deeper you go, the more your body will need to stabilize itself. Obviously abdominal work is essential as well.

. Half and especially deep squats will help improve hip, knee and ankle mobility. As well as strengthen the knee extensors: quadriceps, patellar tendon and secondarily the iliotibial band and tensor fascia latae.

. Alternate stances as well as your squat depth! A few inches wider or closer between sessions will have you well trained between a wide and a close stance. Remember to adjust the bar position accordingly.

Terry Eleftheriou for Conjugate Iron

January 2024

https://linktr.ee/terryconjugateiron