Squat Depth - Strength & Safety

Full Squats for More Gains and Less Pain!

Did you know that the depth of your squat can significantly impact your strength gains and how your body feels afterward?

A 2020 study compared three types of squats—half squats (bending the knees to 90 degrees), parallel squats (where your hips align with your knees), and full squats. Here's what the researchers found after 10 weeks of training:

🏋️‍♂️ Full Squats came out on top, improving strength and performance across all squat depths.
💪 Parallel Squats also showed good results, but they didn't quite match the benefits of full squats.
➡️ Half Squats had the least impressive outcomes, with participants reporting more pain and stiffness and experiencing less improvement in performance.

Why the difference? Half squats allow you to lift significantly heavier weights, which might put more stress on your body, leading to more pain over time.

Takeaway: For better strength gains and less pain, aim for parallel & full squats in your training routine! (of course if they match your training goals and you don't have issues preventing you from training that range of motion)

(PMID: 31092132)