Squat depth: How important is it and how can you improve it?

Whether you’re loading a barbell on your back, kettlebell lifting over the shoulder, or just a bodyweight squat warm-up, one question remains constant: What is the proper squat depth?

How low you go is just as important to your performance, safety and results as how much weight you press, so squat depth should be high on your form checklist. Carol Mack, DPT, CSCSdoctor of physical therapy and strength and conditioning coach. Read on to find out why.

How low should you squat?

Unless you’re a competitive powerlifter whose goal is to squat as much weight as possible, Mack recommends squatting as deep as you comfortably can without sacrificing form. A deeper squat helps activate the muscles more effectively and builds strength through a greater range of motion, which is important if you’re training for something beyond aesthetics, like athletics or daily functions.

But your squat depth will vary depending on several personal factors, such as “whether you have knee, hipor ankle pain and if you have enough mobility go deeper,” says Mack.

What if your knees go past your toes?

One persistent myth about squat depth is that you should never let your knees go behind your toes. Although this cue may indicate other form errors you may be making – such as no hanging on the sides – Mack says your knees will likely drag your toes if you go into a deeper squat, especially with an activity like powerlifting.

“Don’t worry about your knees coming forward when you go past 90 degrees,” he says. “Of course, don’t force yourself deeper if you feel pain or a tight spot. But if you’re comfortable going deeper and you listen to your body, then it’s okay to go lower.”

One alignment tip that helps, he adds, is to look down and make sure your knees are in line with your middle toes rather than sticking out. (Just make sure you use this tip during your warm-up and not, say, during a PR attempt.)

How can you improve your squat depth?

If squat depth is something you struggle with, here are some strategies to help you get lower.

1. Focus on the hips

Because squat depth isn’t all about you quads and glutesfocusing on the hips can be a game-changer, says Mack.

Instead of lowering your butt straight down, try sending your hips back slightly – known as hinge – when you drop into a squat. This helps you bend with more hip flexion (aka bringing your knees closer to your chest), which can improve depth.

It’s also important that your knees don’t sink in as you approach the bottom of the squat and rise to standing.

“This may require adding hip mobility or strength training to your routine to improve your squats,” notes Mack. Hip mobility exercises it can do more than just help with squat depth. They can reduce the burden on the organism sitting too muchimprove overall flexibilityand gives you a bigger one range of motion.

2. Increase ankle mobility

Mack adds that it’s also important to have more ankle mobility. This aspect of the squat can sometimes be overlooked, but it plays a big role in helping you get deeper. If you ever feel your ankles lift off the ground while squatting, it’s a sign that you need to improve your mobility.

Exercises to strengthen the ankles it can give you more mobility and stability to support your squats, no matter how deep you go.

3. Strengthen your core

Finally, remember that squats also engage your spine, says Mack.

“Some people have trouble keeping their torso upright as they move deeper into the squat,” he says. “This can disrupt alignment during the squatting motion. This can happen for a number of reasons, including mobility, but the main culprit is core strength.”

If you tend to round your back when you get into a squat, or feel like your upper body is collapsing when you push yourself back up to standing, it usually means you need to incorporate more core work into your routine, he suggests.

Fortunately, they exist tons of options in return, as with the other mobility and strength options here, you’ll reduce your risk of injury and improve your form for a variety of movements, including squats.