![\"\"](\"http:\/\/www.sst.training\/blog\/wp-content\/uploads\/2019\/01\/Squat-Depth.jpg\")
<\/figure><\/div>\n\n\n\nEarly\nresearch into the squat suggested that with increased knee bend there was\nincreased stress on the knee joint and while this is partially true (as\ntibiofemoral and patellofemoral compression increases with increasing knee\nangle), the maximal mean peak shear forces reported are much lower than the\npatellar and quadriceps tendons can withstand, and therefore while these forces\nincrease with squat depth, they are within ranges that would tend not to\nsignificantly damage these tissues in an healthy individual. Furthermore, peak\nanterior shear forces occur from 0 \u2013 60 degrees of knee flexion, making the\nanterior cruciate ligament (ACL) most susceptible at this range, and these\nforces decrease with increased squat depth. Posterior shear force begins at 30\ndegrees flexion, with peak forces reported at 90 degrees of knee flexion and\ndecreasing below 90 degrees of flexion. Therefore, while it is true higher\nforces exist at greater knee flexion, deep squats decrease stress on the ACL\nand PCL compared to partial squats of 90 degrees knee flexion or less. <\/p>\n\n\n\n
While\nthe knee joint is the most commonly addressed joint when talking about squat\ndepth, the loading mechanics of the spine also come into question. It has been\nshown that with increased forward lean, forces on the lumbar spine are\nincreased. Furthermore, in lumbar flexion or excessive lumbar extension we also\nsee these forces increase with the squat. In terms of the effect of squat depth\non the spine, if a neutral lumbar spine and forward gaze can be maintained this\nis more important than squat depth itself. Furthermore, it appears front squats\nand low bar back squats provide less stress on the spine than high bar back\nsquats. <\/p>\n\n\n\n
When\nwe look at muscle activation, deep squats tend to activate hip musculature more\nthan partial squats, so if we are trying to maximize the strength of our hip\nmusculature (including our most powerful hip extensor gluteus maximus) deep\nsquats with a wider stance and feet slightly turned out (anatomical position)\nare preferred, as partial squats up to 90 degrees maximize quadricep\nactivation. <\/p>\n\n\n\n
Overall there are many benefits to deep\nsquats, but this is only if we can perform deep squats with proper form and\ntechnique. Likewise, there may be some scenarios where deep squats are\ncontraindicated such as those with previous PCL injuries or patellofemoral\ndisorders. Furthermore, squat depth should be consistent with individual goals and\nproper technique and execution needs to be maintained. Individuals should seek\nadvice of an exercise professional on squat technique and should have an\nassessment done to find what is right for them in their exercise program.\nHowever, if you can squat to depth below 90 degrees it seems to be beneficial\nto athletic development and may even be less stressful on supporting structures.\n<\/p>\n\n\n\n
Note \u2013\nInformation in this article is based off the brief review titled \u201cSquat\nKinematics and Kinetics and Their Application to Exercise Performance\u201d Brad J.\nSchoenfeld published in 2013 the Journal of Strength and Conditioning Research.\nAccess this article here: https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/12000\/Squatting_Kinematics_and_Kinetics_and_Their.40.asp<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":" The squat is one of the most well known, if not the most well-known exercise for developing lower body strength. One of the age-old questions in the athletic community and strength and conditioning world is how low should I go? This post aims to delve into this topic and provide insight into how low one … Continue reading “Squat Depth: How low should I go?”<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":4221,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"content-type":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":"","tve_updated_post":"","tve_custom_css":"","tve_user_custom_css":"","tve_globals":{},"tcb2_ready":0,"tcb_editor_enabled":0,"tve_landing_page":"","_tve_header":"","_tve_footer":""},"categories":[7],"tags":[],"class_list":["post-4300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post"],"_links":{"self":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/4300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/comments?post=4300"}],"version-history":[{"count":4,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/4300\/revisions"}],"predecessor-version":[{"id":4305,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/4300\/revisions\/4305"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media\/4221"}],"wp:attachment":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media?parent=4300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/categories?post=4300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/tags?post=4300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}