How Deep Do You Really Need To Squat? (For Muscle Growth)

One of the first things we need to recognize when it comes to squatting for muscle growth is that our bone structure, mobility and strength all affect how low we can squat and how are squat should be set up.

For example, people with long femurs and short torsos aren’t going to be able to squat as deep because they have to lean farther forward to maintain the bar path over their feet, increasing the risk of their low back rounding.

Our hips and, in particular, the angle and depth of the socket affect our squat. Typically our hip socket angle is about 15 degrees. If it’s less than this, then as we squat and reach the bottom position, the neck of the femur can hit the edge of the socket, stopping us from going any lower.

With hip socket depth, the deeper the socket, the more stable the joint, but the more apt we are to hit bone-on-bone in the bottom position. The more shallow the socket, the deeper we can squat, but the trade-off is less stability.

Finally, the shape of our femur affects depth. The more vertical the top of the bone is where it attaches to the socket, the more difficult it will be to achieve a deep squat.

So no matter what the science says, we first and foremost need to recognize the limitations of our body and make adjustments to compensate.

A study done in 2019 did find muscle growth in the gluteus Maximus, and the adductor muscles were significantly greater in the full squat than in what they called a half squat, but they were doing a parallel squat.

When it comes to building muscle, we always train with a full range of motion. We don’t do half repetitions when we bench press or arm curl. Unless, of course, we’re ego-lifting. But that’s about trying to impress in the gym and has nothing to do with muscle growth.

A study published in the journal of strength and conditioning that included squats agrees with this. Finding “where increased muscle strength and size are the objectives, we demonstrate here that range of motion should not be compromised for greater external loading.

There are things we can do to increase the range of motion on our squats. The most common one is elevating our heels. This helps if we have mobility issues in our ankles, which tight calves can cause.

When you buy shoes made for squatting, they come with a raised heel, so you don’t need to use plates.

When I first started to deep squat, I needed to stack up 3 plates to get right ass to grass without rounding my low back, but now that I have been squatting deep for a while, I only need a single plate as my ankle mobility has improved from doing deep squats.

For us home workout guys, another advantage is deep squats bring us to technical failure with less weight.

I use goblet squats so I can do a full range of motion. Having the resistance in front allows for a more upright body position and can help those guys with long femurs get a deeper squat.

A front squat is going to allow you to go deeper than a back squat, and in turn, a high bar squat will be easier to squat deep with than a low bar squat as the low bar squat has you leaning farther forward in order to keep the bar path over the middle of the foot.

Going with a wider stance allows us to squat deeper for a couple of reasons. It reduces the amount of our leg or femur that travels behind the bar path enabling us to remain in a more upright position resulting in a deeper squat.

Squatting with a wide stance opens up the hips changing the orientation of the neck of the femur in relation to the hip socket. This, too, allows for a deeper squat.

When it comes to our knees, and I have one that gets cranky from time to time. If they are causing you pain, then it’s best to avoid any range of motion where you feel discomfort. You’re better off doing a part squat pain-free.

[nathan]

I’m young and have juvenile arthritis and this is the only content I can find tailored for me! Thanks for this :D

[ourclarioncall]

Brilliant video, explanation and graphics .

After a mass binge analysis I figured out I have very poor ankle mobility, long femurs and probably deep hip sockets.

The only way I could squat was by buying and experimenting with squat wedges . Filming myself to look at my technique. Then I bought 2 high quality adjustable slant boards that I could set up one for each foot with a slight angle. I also have to hold a garden paving slab out in front of me at arms length to act as a counter balance. With all this effort I can squat to about parallel without any buttwink kicking in. If I go any lower my pelvis will start tilting under. It was a lot of fun figuring all this but it wasn’t easy. I think the average beginner wouldn’t have a clue about all this stuff, but this video is one of the good ones I’ve seen and I’ve seen a lot. Everyone’s bodies are very different, there’s a lot of variables. I don’t think any type of back squat would work well for, it would have to be a front squat or zercher or kettlebell etc. The weight out in front of me helps me keep a more upright posture.

[johnlargan]

The clarity with which you explain things really helps, Laurence! I'm always learning when I watch your content. Thank you!

[DuelScreen]

I could not do a proper squat with free weights. A trainer suggested using a smith machine and that has made all the difference. It's nice to understand some of the underlying biomechanics going on. I'm definitely in the long femur category so it looks like the front squat (full squat in the video) is a good option for me.

[vincentbednar]

Thanks for this video! I have long legs and have always dreaded doing squats. Even with a smith machine I would have terrible low back pain. I never would have thought to put a board under my heels. I did this morning and the difference in my form and ability to do squats was night and day! Thanks again.

[glowheat]

As usual, you give really great advice. Thanks.

[GreyWolfFitness]

I’m like you Laurence as I prefer the goblet squat along with the Hatfield squat as my main squat variation MINT

[franklin]

😌 feel better because a new video dropped. I got my fix lol. Great video & thank you 🙏.

[surendrasinghsuna]

Very helpful information, thank you sir😃

[shantanusapru]

Yes, good info.
However, I must point out that many of these points are relevant to the barbell back squat.
These usually do not (or may not) apply to the barbell front squat & pretty much not to the kettlebell goblet squat or rack squat. In fact, the kettlebell goblet squat is a very good movement for people who lack squat depth & are trying to improve that. And, these are better done barefeet or in flat soled, zero drop shoes...

[pdt]

My hips must be weird. I can only comfortably squat and or leg press with a narrow stance (heels almost touching).

[suldavid]

Great video as always. I often get confused if my feet should point forward or at an angle. I train my legs 🦵 twice a week. But I often skip doing squats. 😞

[daysoftheboo]

🙏🏻 thank you this information has been very helpful I have this problem, long femur bones short torso and whenever I do a squat my upper body wants to tilt forward
I'm going to try lifting my heels I've never thought of that I don't have a barbell but I do have kettlebells and dumbbells but hopefully eventually I'll stop tilting forward whenever I do squats I need to be careful with my spine

[taylorg]

Ass to grass is always best I my opinion

Also I highly recommend, doing pause reps, stay down at the bottom for 3 to 5 seconds, you get a lot more muscle work with A LOT less reps on the knees

I will do 4x4 squats with a hold down at the bottom for 4 seconds !!!

Downloaded the vid as it had some good tips thank u sir !

[dwaynecunningham]

Around the world or around the block
everywhere I go
The kids wanna squat.

[Ruben]

My left knee gets a sharp pain when I squat, I've been using a compression band to help, not sure if my left leg is less doninant??

[dwaynecunningham]

This was great! Just before leg day. Ass to grass gets you mass!

[staywithtajamul]

I'm facing problem of ed would u like to advice me something?

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[tjc]

Have you posted the best body split and rep range for someone over 50 who works for a living so time is limited. If so I cannot find the post