Is Squatting Deep Important?

 

If you spend time in a gym you have seen many people do barbell squats, and you may have heard the phrase “ass to grass”.   This often-repeated myth implies that it is very important to squat down really low, but is that true?

Based on available research, outcomes and consideration of risk vs reward, deep squats are one of the most over-rated exercises.   Deep squats only improve deep squatting and have a very small advantage for increasing the size of your quadriceps muscle group (front of the thigh).   This advantage is a whopping 4% - and there are safer ways to maximize quadriceps growth!

If you are focused on competing in Olympic Weightlifting – which requires very deep squatting - then deep squats make sense.   For the rest of us – including most athletes – there is no evidence that going that low provides benefits and it is much riskier for the low back!

Pain Free Range of Motion

Exercises should be performed through the largest range of motions that is pain-free and without compensation.   Compensation means breaking form which is NEVER advisable because that is a great way to get injured!

Research Shows the Following:

EMG activity (muscle use) is similar for shallow and deep squats.

Strength is range of motion specific to some extent so you should think about deep squats if and only if you are training to be able to do deep squats for an activity like Olympic Weightlifting.

There may actually be an advantage to shallow squats with heavier weight for improving power and athletic performance (think sprinting and jumping).

There are people who can squat very deeply without causing low back problems but for many the butt will tuck under when they try to squat too low - see the picture in this article.   This is a great way to get hurt so do not push to go lower than your body is ready for, and work with a knowledgeable trainer who knows how to work with your particular anatomy to prevent this from happening if you feel you need to squat lower!