It’s Okay to Squat Past 90 Degrees
When it comes to strength training, the squat is often hailed as the king of exercises. Squats target multiple muscle groups, build functional strength, and improve overall athleticism. However, one aspect of squatting that often sparks debate is depth. Specifically, is it safe and effective to squat past 90 degrees? The answer is a resounding yes, and here's why.
The Myth of 90 Degrees
One of the most persistent myths in the fitness world is that squatting past 90 degrees is dangerous for your knees. This belief has led many people to stop their squats at parallel or slightly below, fearing injury if they go any deeper. However, research tells a different story.
Understanding Compressive Forces at the Patellar Joint
Studies have shown that the compressive forces at the patellar joint (your kneecap) are actually highest at 90 degrees of knee flexion. This means that stopping at 90 degrees could place more stress on your knees than squatting deeper. As you descend past 90 degrees, these forces start to decrease, thanks to a wrapping effect from the surrounding muscles and ligaments which distributes the forces.
Benefits of Squatting Deeper
Better Muscle Activation: Squatting deeper engages more muscle fibers in your glutes and adductors. This increased activation leads to better strength gains and muscle development. Deep squats can help you build a stronger, more powerful lower body.
Improved Flexibility and Mobility: Practicing deep squats can enhance the range of motion in your hips, knees, and ankles. This can translate to better performance in other exercises and everyday activities.
Functional Strength: Deep squats mimic many real-life movements, such as picking up heavy objects or getting up from a low chair. Training in a full range of motion makes you more capable and resilient in your daily life.
Valid Reasons to Not Squat Past Parallel
While squatting past 90 degrees has its benefits, it's essential to recognize that it may not be suitable for everyone. Here are some valid reasons to avoid deep squats:
Limited Range of Motion: If you have restricted mobility in your ankles, hips, or knees, squatting deep may not be possible or safe. Working on improving your flexibility and mobility can help, but don't force a range of motion that isn't there yet.
Strength and Control: If you're new to squatting or still developing your strength, controlling a deep squat may be challenging. It's essential to build up the necessary strength and stability before attempting deeper squats.
Pain and Discomfort: Listen to your body. If squatting past 90 degrees causes pain, it's important to address the underlying issue rather than pushing through it. This could involve consulting with a physical therapist, addressing muscular imbalances, or modifying your technique.
The Liberation to Squat Deep
If you're avoiding deep squats because you've been told you're not "supposed to" go past 90 degrees, consider this your liberation. The key is to squat in a way that feels right for your body, taking into account your individual anatomy, flexibility, and strength levels.
Tips for Squatting Deeper Safely
Warm-Up Properly: The best way to warm-up for an exercise is to do that exercise. Start with bodyweight squats or light goblet squats to get your squat moving.
Use props as necessary: Putting a lift under your heel, squatting to a low box for a depth check, or utilizing a specialty bar to get your center of mass where you want it isn’t cheating. Use the tools you have available to work within your anatomy.
Progress Gradually: If you're new to deep squatting, start with hand support and body weight before gradually adding weight.
Listen to Your Body: Pay attention to how your body feels during and after squatting. If something doesn't feel right, don't be afraid to adjust your depth or seek professional guidance.
Conclusion
Squatting past 90 degrees is not only safe but also beneficial for building strength, improving mobility, and enhancing functional fitness. While there are valid reasons to stop at parallel, such as limited range of motion or pain, avoiding deep squats solely based on outdated beliefs is unnecessary. Embrace the freedom to explore your full range of motion and enjoy the gains that come with it.
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Works Cited:
Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469.
Kubo K, Ikebukuro T, Yata H. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019 Sep;119(9):1933-1942. doi: 10.1007/s00421-019-04181-y. Epub 2019 Jun 22. PMID: 31230110.