How Low Can You Go!? – Squat Depth

quat depth significantly impacts muscle activation, joint health, and exercise effectiveness. The optimal depth depends on factors like fitness goals, body mechanics, and mobility. Deeper squats, often referred to as “ass to grass” (ATG), engage more muscles, especially in the glutes and hamstrings, due to the extended range of motion. However, ATG squats require good hip, knee, and ankle mobility and may increase the risk of injury if flexibility is limited.

For those just starting or focusing on form, squatting to parallel—where the thighs are parallel to the floor—is a good option. This depth activates the quads effectively and puts less strain on the knees compared to deeper squats. Individual anatomy also plays a role; people with longer femurs may find deeper squats challenging to perform with proper form.

To safely achieve your ideal squat depth, prioritize correct form and consider using lighter weights or bodyweight until your range of motion feels comfortable. Mobility exercises targeting the ankles, hips, and knees can also help improve flexibility. Ultimately, squat depth should be tailored to each person, focusing on controlled movement for maximum benefit and minimal injury risk.

Brandon Bailey

MS, CSCS, CPPS, USAW, CFL2