How To Squat Deeper | 3 Science-Based Tips
Struggling with squatting deep enough? Check this video for practical tips!
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The barbell back squat is one of the most effective exercises you can use for training your lower body. But it is not always easy to get your squatting form right. Maybe your back rounds when you try to squat deeper or you simply can’t get into that deep squat position yet. In this video, I will give you 3 science-based squat tips that will help you squat deeper so you can get more out of the barbell.
But first, it is important to emphasize that a proper back squat can look different for different people. We all have individual differences in our biomechanics. It is not possible to recommend 1 specific squat depth that will work well for everyone since our anatomical structures vary from person-to-person. So if you see someone squat extremely deep, this does not mean you have to reach that same exact squatting depth.
With that said, a basic rule of thumb when it comes to squatting is that if you can squat deeper while maintaining good form, the increased squat depth is beneficial for muscle development. So there are 3 practical deep squat tips I'd like to share with you.
The first tip is maybe an obvious one, but it is often overlooked and that is warming up properly. Often what people think if they hear warming up for a squat is doing deep static stretches that you hold for 30+ seconds. But this may be counterproductive. In a 2017 study, the participants gained less muscle in their legs when they performed static stretching before their training. This was directly linked to the fact that static stretching before lifting weights impairs performance.
So to benefit your squat performance, it is not recommended to perform long static stretches, but to warm-up with dynamic stretches instead. Practical dynamic stretches to think consider are leg swings to the front and side, deep bodyweight lunges. Do 2 sets of 10 reps per leg of each dynamic stretch to achieve the benefits. Next to dynamic stretching, you can also consider foam rolling your lower body muscles. The dynamic stretches, foam rolling, and doing 2-3 warm-up sets on your squats help you prepare more effectively for performing deep squats.
Now, if you have a good warm-up routine in place and still struggle with squatting depth, it also worth looking into your ankle mobility. If your heels tend to come off the ground when you squat, chances are your ankles are not mobile enough to improve your squat depth. A practical solution for this in the short-term is squatting with elevated heels. You can see me here squatting on a heel elevation, it is also possible to mimic this with squatting shoes or squatting on a small plate. When you squat with elevated heels, your ankle needs to go stretch less. To directly fix the cause of having immobile ankles, performing ankle mobility drills is also beneficial.
The last tip I want to give about how to improve squat depth is about using a different stance width. A recent study analyzed the effect of stance width on a squat and found that having a wider squat stance can also help those with poor ankle mobility squat deeper. This makes sense, when I have a wider stance, my ankles need to stretch less. So try to tweak your squat stance based on your current mobility needs.
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SCIENTIFIC REFERENCES:
Deep squat improves muscle gain:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Deep squat safe for low-back and knees:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Pre-workout static stretching reduces muscle growth:
https://pubmed.ncbi.nlm.nih.gov/28251...
Ankle mobility influences squat depth:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Stance-width influences squat depth:
https://www.ncbi.nlm.nih.gov/pmc/arti...
Stretching a muscle at least 5x/week enhances range of motion:
https://www.ncbi.nlm.nih.gov/pmc/arti...
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MUSIC CREDIT
Music by Ryan Little - For Hyrule! - https://thmatc.co/?l=708514F1