Are you performing deep squats?

Are you performing deep squats?

Squats in many cases, is considered to be one of the overall most beneficial exercises that you can perform in the gym. This compound movement utilizes almost every muscle in your body (your legs, abs, back, shoulders, and arms) to keep that weight stabilized and I’m telling you this now, not only does it build strength and muscle, but with all of the muscles that it recruits in that single movement, squats also have a significant calorie burning effect.

Now in my opinion, the squat should be apart of any bodybuilding routine if you are looking to build a powerful physique, and the truth is: that many people haven’t performed a barbell squat in their life or if they do, they only perform partial squats because they are under the misconception that deep squats (lower than parallel) are harmful to the knees, and I’m here to tell you that it isn’t!

So why are deep squats considered to be bad for you?

Well, you may or may not have heard that performing deep squats (squats below parallel) will damage your knees. This myth is often propagated in gyms where those with knee pain look for the possible reasons that point to the squat as the obvious culprit. Then it gets spread around and that can force many newbies to the gym to avoid squatting and opt for leg press machines, leg extensions, hack squats, etc. I’m not saying that those machine exercises should be avoided, but for newcomers who’s knees are in good condition, avoiding the basic barbell squat should not be something that you should be doing. Thousands of power lifters, sports professionals and bodybuilders will agree that deep squatting is one of the best exercises that you can perform, and if performed properly with the correct technique and a weight that you can handle (leave that ego at home) it can be one that can benefit you for years without any injuries at all. The fact remains that competitive lifters squat way beyond 90 degrees often going to 130 degrees. On top of this, they also squat  heavy ass weight on a daily basis.

What are the benefits of deep squats? 

The benefits you’ll notice in performing deeper squats is the dramatic increase on the recruitment of the glute and hamstring muscles. These muscle groups simply don’t receive a proper burn when performing partial squats. You have to go deep. This is a feeling that may be completely new to you if you if you’ve previously been used to only performing partial squats or machine leg exercises and I promise you, it will be highly beneficial to you in the long run if you develop the correct technique for deep squatting from here on.

As with any exercise, injury can occur if you aren’t preforming the exercise correctly and in a safe manner. If you have never performed the barbell squat before, I highly recommend that you start off learning the proper technique before adding any serious weight. I’ll post one of the best squat technique videos in the bottom and I highly recommend you check it out, even if you have been squatting for a while, to check your technique. See you in the next article!


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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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