By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
thiraisorgam thiraisorgam
  • Home
  • Wellness
  • Fitness
  • Diabetes
  • Reproductive Health
Reading: Squat Depth: How important is it and how can it be improved?
Thirai SorgamThirai Sorgam
Search
  • Home
  • Wellness
  • Fitness
  • Diabetes
  • Reproductive Health
© 2025 All Rights reserved | Powered by Thiraisorgam
Thirai Sorgam > Fitness > Squat Depth: How important is it and how can it be improved?
Fitness

Squat Depth: How important is it and how can it be improved?

April 2, 2025 5 Min Read
Share
Squat Depth: How important is it and how can it be improved?
SHARE

Whether you’re stacking a barbell on your back, putting a kettlebell over your shoulder, or warming up with a weight squat, one question remains constant. What is the appropriate squat depth?

According to Carol Mack, PhD in Physiotherapy, strength and conditioning coaches, it is as important as pushing your weight as your performance, safety and results, so you should be able to get a higher squat depth on your form checklist. Read on to learn why.

Do I need to squat?

Unless you’re a competitive powerlifter whose goal is to squat as much weight as possible, Mac recommends squatting as deep as possible in comfort without sacrificing form. Deep squats help you fire your muscles more efficiently and build strength over a wider range of movement. This is important when training things beyond aesthetics, such as athletic ability and everyday functions.

However, the depth of the squat varies based on several personal factors, such as “whether you have knee, hip, ankle pain and whether you have enough mobility to go deeper.”

What if your knees drift past your toes?

One of the relentless myths about squat depth is not to let your knees pass by your toes. This cue may indicate other forms of mistakes you’re making – not on your hips, etc. – Mac says that when you enter a deeper squat, especially in activities like powerlifting, your knees are more likely to pass your toes.

“Don’t worry about your knees coming forward when it’s past 90 degrees,” she says. “Of course, don’t force it deep if you feel pain or tight places. But if you’re comfortable and listening, it’s okay to lower it.”

See also  Actor Chris Hemsworth Issued a Five-Round, 50-Rep Full-Body Workout Challenge

One alignment tip she adds is to look down and make sure your knees are along the middle toe rather than spreading outward. (Apply this tip during warm-up. For example, not in PR attempts.)

How can you improve the depth of your squat?

If the depth of the squat is what you’re struggling with, here are some strategies to help you get lower.

1. Focus on the waist

Focusing on your hips can be a game changer, as squat depth isn’t just your quad or glut section.

Instead of dropping your butt straight down, try putting your hips a little (called a hinge) down and then lowering it into the squat, then trying to move your hips back a little. This can help you bend with more hip flexion (aka knees closer to the chest) and improve the depth.

It is also important to ensure that your knees do not cave inward as you approach the bottom of the squat and get up and get up.

“That may require adding hip mobility or strengthening it into your routine to improve squats,” Mac points out. Hip mobility exercises can do more than aid in the depth of your squat. They can sit too much and reduce the strain on the body, improve overall flexibility and increase range of motion.

2. Increases ankle mobility

Mac adds that increasing ankle mobility is also important. This aspect of squats can be ignored, but it plays a big role in helping you get deeper. If you feel your ankles lift off the ground during a squat, it is a sign you need to improve your mobility.

See also  Lateral speed: what is it and how to improve it

Ankle strengthening exercises can provide greater mobility and stability to support squats, no matter how deep you go.

3. Strengthen the core

Finally, don’t forget that squats also include spine, says Mack.

“Some people struggle to get their trunks upright as they get deeper into the squat,” she says. “This can throw out alignment across the squat movement. It can happen for a number of reasons, such as mobility, but the core strength is a big culprit.”

If you tend to round your back when squatting, or feel your upper body collapse while standing up, it usually means you need to integrate more core work into your routine, she suggests.

Fortunately, there are plenty of options for that, and like other mobility and enhanced choices here, it reduces the risk of injury and improves your form for a wide range of movements, including squats.

TAGGED:Fitness
Share This Article
Facebook Twitter Copy Link
Previous Article Michael B. Jordan and Jonathan Majors Look Like Shredded Boxing Stars in "Creed III" Michael B. Jordan and Jonathan Majors Look Like Shredded Boxing Stars in “Creed III”
Next Article Looking to boost your sex drive this Valentine’s Day? Try using jasmine oil Looking to boost your sex drive this Valentine’s Day? Try using jasmine oil
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

latest

12 Food Habits That Help You Stay Energized All Day

12 Food Habits That Help You Stay Energized All Day

Eating well plays a big role in how much energy you have…

Thirai Sorgam 10 Min Read
Does your period feel heavier in summer? Here’s why

Does your period feel heavier in summer? Here’s why

Fever and hormones can help strengthen menstruation. It explains why some people…

Thirai Sorgam 5 Min Read
Walking Lunge: Instructions, Tips, Benefits

Walking Lunge: Instructions, Tips, Benefits

A walking rush stimulates fear among gym guests for one simple reason.…

Thirai Sorgam 4 Min Read
13 Easy Ways to Reduce Food Waste at Home

13 Easy Ways to Reduce Food Waste at Home

Reducing food waste is an easy and effective way to save money…

Thirai Sorgam 11 Min Read
Are you engaged your core correctly? This is how to convey it

Are you engaged your core correctly? This is how to convey it

You've heard the term "engage your core" in your gym, in yoga…

Thirai Sorgam 14 Min Read
Measuring tape wrapped around a red apple with weights in the background

Visceral Fat & Diabetes: What Is It and How Do You Lose It?

Visceral fat is what bothers millions of Americans. But many people don't…

Thirai Sorgam 11 Min Read

You Might Also Like

Front Squat vs Back Squat: Muscles work, how, etc.
Fitness

Front Squat vs Back Squat: Muscles work, how, etc.

We don't question all the squat variations available. We understand…

6 Min Read
Webster and Tiler Selected for British Olympic Weightlifting Team
Fitness

Webster and Tiler Selected for British Olympic Weightlifting Team

Two young athletes have been selected for the UK team…

3 Min Read
Pilates for Beginners | Body
Fitness

Pilates for Beginners | Body

I wasn't the type of person who likes to exercise.…

6 Min Read
4 Adonis Belt Exercises and Tips
Fitness

4 Adonis Belt Exercises and Tips

Some muscles are like fashion trends. Their owners will show…

9 Min Read
thiraisorgam thiraisorgam
thiraisorgam thiraisorgam

Our mission is to provide reliable and up-to-date information to help our readers make informed decisions about their well-being.

Editor's Picks

Enhance sexual pleasure with yoni massage
Diabetic Charcot Foot: Causes, Diagnosis, and Treatment
Can People with Diabetes Take Melatonin to Sleep Better?
Swing, clean and snatched alongside Amoila Cesar’s Kettlebell Academy

Follow Us on Socials

We use social media to react to breaking news, update supporters and share information

Facebook Twitter Telegram
  • About Us
  • Contact Us
  • Disclaimer
  • Privacy Policy
  • Terms of Service
Reading: Squat Depth: How important is it and how can it be improved?
© 2025 All Rights reserved | Powered by Thiraisorgam
Welcome Back!

Sign in to your account

Lost your password?