Are DEEP SQUATS Bad For Your Knees?

Get my book on fixing injury here:

Get my book 'The Squat Bible' here:

Get olympic weightlifting programming (part 1):

______________________
Show Sponsors

______________________

______________________

Connect with SquatUniversity:
Follow on TikTok: @SquatUniversity
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App

______________________

[brennand]

If deep squats are objectively bad for the knees like a lot of people say, then Tom Platz would literally not be able to walk by now lol

[EliB]

My knees have hurt for 12 years from basketball injuries and subsequent surgeries. I haven’t been able to fully straighten my knee with a strong contraction in my quad. My knee would lock up sometimes, extremely painful. If I tried to sit on my ankles my knee would feel like it was about to pop or explode.

Watching your videos, and some others have really changed my life. I really stretch and squeeze my toes and especially my big toe, every morning and more recently a lot throughout each day. I spend a lot of time in a body weight deep squat. All the way down, just chillin, rocking back and forth. Feeling and unlocking my body. I can sit in Seiza comfortably now. I haven’t in 12 years. My leg muscles are starting to grow, but what feels even more amazing is I’m learning how to take control of my body, through not trying to force it lol. Idk man thank you for real. I’m regaining my legs at 33. Movement heals

[Scottlp]

The maximum stress on patella-femoral joint is 90 degrees—parallel to ground and gets less deeper you go.

[RGV]

I actually get knee pain if my butt goes too much backwards during squats. It has happened to me a few times, but the fix is always driving the knee forward, allowing to fully flex. The relief is inmediate.

[seth]

If you just look at the body, the knee is meant to bend all the way back. We are designed that way, so it makes sense that it wouldnt be super harmful

[techiesithastobetechies.]

I like how his voice turns into a cyborg for a moment

[Mimi-]

Thank you for posting this information!! I am a huge fan!!

[Tangsters]

I’ve been doing deep squat for 20 yrs. No injuries, I’m 45

[mech]

I need start low squating. So i can use the toilet

[JM-vc]

being too heavy with weak legs is bad for your knees not doing squats

[kunalsharma]

Deep squats actually strengthen your hamstrings. The ACL works to stabilize your tibia with respect to your femur and hamstrings help in doing the same thing. So by training your hamstrings you're actually reducing the load on your ACL and PCL hence avoiding injury.

[logawnio]

none of those studies look at deep squats compared to normal depth squats. its sort of misleading to say that they prove much of anything here besides that weightlifting isn't as dangerous as other sports.

deep squats might be fine for our bodies, but nothing in this video proves that.

[vix]

We are anatomically designed to squat down and sit. So that position is very natural for our bodies. Not squatting deep actually makes glutes and knees weaker.

[invictusthed]

Deep squat arent bad for your knee, not having the ability to deep squat it is...

Not matter what your training goals are, you should always try to incorporate some full atg squat in your program at least for longevity, even using a sland board or plates to get to the fully atg squat if you dont have the movility yet

[RevZman]

Just wanted to say that I really love your channel. Even bought some wide toed minimalist footwear. Thanks for the quality content

[GotchismLife]

The deep squat has been a normal resting position for centuries.

[vigankrasnici]

Perfect answer. Not everyone need to because it depends on what you are training for. I dont think sprinters benefit from doing atg squats, because their legs for example never bend as much while sprinting.

[RandyLeftHandy]

So what are the worst activities for knee longevity?

[DeadByDeath]

KneesOverToesGuy has shown me just how effective getting them knees over the toes can be.

[prof.crastinator]

can confirm, 2 knee surgeries after doing squats wrong. Not fun, not a net benefit for my life. The problem is IF you ALREADY have arthritis in your knees, you tend to unconsciously lose good form, resulting in exacerbating injury.


The science that I’ve seen clearly states “Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity.” -Hartman et. al. oct 2013

The problem lies in that it’s something you might not be consciously doing.

So yes, if you have a knowledgeable person there every-time to make sure you aren’t doing “micro adjustments” to your otherwise good form, and realize that the more weight the more likely you are to do these movements- then it CAN BE safe and effective.

I’ve personally never had pain-relief benefits from it- but it I had I can see it being worthwhile.