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Proper Squat Depth: How Deep Should You Squat? Q&A

By John Leyva / July 1, 2017

How Deep Should I Squat” is a very common question that causes a lot of confusion. Some people believe squatting 1/2 way down is easier on the lower back, while others believe squatting very deep is actually safer for your back and more effective overall.

How deep should you squat? What is good squat depth?

Research and experience suggest squatting “below parallel” as the safest and most effective squat technique. “Below parallel” means that your hips should drop below your knees during a squat.

Conventional wisdom teaches us the safest way to squat is to form a 90 degree angle at the knees, but the exact opposite is true. The 90 degree, or L-angle decreases the stress on your knees slightly (about 28%) but increases the stress put on your back by over 1000%. As long as you can maintain the natural S-curve in your spine, along with keeping your knees aligned with your toes, a deep squat can be completely safe (Research: Strength and Conditioning Journal (2007) Volume: 29, Issue: 6, “Optimizing Squat Technique”).

If you’re legs stay above that 90 degree mark, which I see often in the gym, the emphasis of the exercise will be on your quads (the front of your thighs). If you’re able to drop below 90 degrees (break parallel), then you start to activate the large musculature on the backside of your body – your hamstrings and glutes.

By activating these larger muscles, less stress is placed on your back while working more muscle in the same exercise. If you’re trying to lose fat, this will help you burn more calories and if you’re trying to put on more muscle, this will help to stimulate a greater release of muscle-building hormones. It’s a win-win.

Now that you know it’s more effective and safer to drop below parallel when squatting, let’s go through some commonly asked follow up questions:

1) “Won’t squatting deep put excessive strain on my knees?”

You still might be concerned about the extra strain put on your knees from dropping below parallel, especially since I said it puts an extra 28% strain on your ACL. This is a fair concern, but there is a slight increase in tension on the ligament, the lower you go, the more muscles you activate which helps to stabilize that ligament. On the other hand, research has also shown that a leg extension machine, which focuses on the quads exclusively, actually puts more strain on both your ACL and PCL ligaments than the squat. So while a deeper squat protects the ligaments by using additional muscles, no additional musculature is activated on a leg extension machine. In other words, a deep squat slightly increases the strain on your knee but at the end of the day it’s still safer than a simple leg extension machine if proper squat form is used.

2) “I’ll have to drop the weights considerably to squat below parallel. Isn’t using heavier weights better?”

While this is true with most exercises, having impeccable squat form is imperative. The squat is a coordinated, high impact movement. You may have to drop the weights for some time to improve your squat depth and form, but it will be worth the time and effort. You won’t have to worry about hurting your knees or back, as most people who get injured from squats have poor form and depth.

3 ) “What if I can’t squat below parallel without my back rounding or hurting?”

For most people who are unable to squat below parallel, a lack of flexibility or the inability to activate the proper “assistance” muscles is usually the issue. When your back rounds during a squat, it’s usually from a lack of core strength, or flexibility issues that can emanate from your calves to your thoracic spine. Other issues may include knee, or back injuries, which may require switching to a different squat technique such as a front squat or goblet squat.

The next video addresses How To Increase Squat Depth, which will teach you 5 ways to help improve your squat depth.


  • neeraj jaiswal says:

    i feel pain in my lower back or we can say that the tail bone after doing squat...what is this problem........pls help me marc..

    • Marc Perry says:

      @neeraj jaiswal - If you experience pain as you exercise, you should consult with your doctor/physical therapist. That's outside my scope of practice. I do encourage you to check out our next video, which will give some more detail on squat depth.

  • Nicholas says:

    Can a squat depth be too deep?

  • Marc Perry, CSCS, CPT says:

    Great question, Nicholas. There are two main ways when a squat is too deep (1) you feel excessive pressure on your knees and (2) you have what's called a "butt wink", which means your lower back rounds as you squat at the bottom portion, ideally the low back will remain flat to slightly arched. So squat as low as you can while making sure your low back is flat to slightly arched

  • David Choi says:

    I used to squat to break parallel until I started to develop pain/soreness in my front hip flexors when I started to squat above 85kg. I can squat lower when the weight is less than 85kg but higher than that, I find that I need to be just above parallel to not experience pain. Is it possible that I have a physical limitation here due to body type?

    • Kristin says:

      Hey David - it sounds like you might have tight hip flexors. Without seeing your squat form, I can't properly assess what's going on, but from what you've described, I would venture to guess that flexibility is limiting your squat range-of-motion. If you're concerned about the pain and limitation, I would recommend getting assess by a physical therapist, or a personal trainer experienced in corrective exercises. These professionals should be able to test your current strengths and weaknesses, identify any muscular imbalances, and help you design a stretching & strengthening program to fix whatever is going on.

      In the meantime, you might find our article and video on how to increase squat depth helpful. Check it out, and let us know what you think.

      -Kristin, BuiltLean Coach & Managing Editor

      • David says:

        Thanks so much for your reply Kristin. I checked out the video. It was informative and helpful, and it has definitely given me some new things to think about--perhaps it's simply a matter of adjusting/widening my stance a bit because I typically have no issues squatting very low. And oh, I should say that it wasn't so much a pain but rather a soreness in the hip flexors. In any case, I'm glad I addressed it with you guys. Cheers!

        • Kristin says:

          Glad I could help! Yea - experiment with your squat form and technique, and let us know how it works out for you.
          - Kristin, BuiltLean Coach & Managing Editor