Finding the Perfect Depth for Your Squats

Have you ever wondered how low should you go with the barbell back squat? The debate over the ideal depth of this exercise is ongoing, with some experts insisting that you must go “ass-to-grass” for an effective squat. However, if your goal is to build size and strength, the truth may surprise you.

According to Shawn Arent, Ph.D., C.S.C.S., chair of the Department of Exercise Science at the University of South Carolina, the historical standard for squat depth was established for competitive judging purposes, not for strength and muscle building.

The actual depth of your squat should depend on your body and mobility, according to experts like Arent and Juan Guadarrama, C.S.C.S.. So, how low should you go to achieve your fitness goals while avoiding unnecessary risks?

Guadarrama suggests that “parallel is good enough for the regular gym-goer” to achieve strength gains, without needing to go any deeper. This means that your thighs should be roughly parallel to the floor.

Furthermore, if you’re not an elite athlete in a sport that requires a deeper squat, the potential risks of pushing for an extremely deep squat – such as joint stress and compensatory movements – may outweigh the benefits.

Ultimately, the key is to maintain an ideal balance between depth and safety when performing the barbell back squat. To learn more about the optimal squat depth for your fitness needs, read the full article here.