How deep is deep enough for a squat?

[Methodology]

I just started doing barbell squats in the gym, typically when I use dumbbells, I can squat pretty much till my ass hits the floor, then back up again, was doing this the same with the barbell as well, get a real (good) mad burn in the inner thighs, or does it really matter how low you go?

 

[Warriorblaze]

The lower the better, but general consensus is parallel. Meaning your hips should be at the same height as your knees.

 

[DreDay187]

The crease in your gym shorts at the hip should be slightly below the top of the patella.

 

[Cheph]

I usually don't let my legs bend past 90° is that wrong ? Should I go deeper?

 

[DreDay187]

I usually don't let my legs bend past 90° is that wrong ? Should I go deeper?

It can very greatly depending on your anthropometry. When the crease in your shorts at the hip is lower than the top of the patella you've done a full range-of-motion squat.

 

[Optimal]

The point of change in momentum (the bottom when it comes to squats) is the point that generates the most resistance.
At parallel, the knees are taking the largest percentage of the load as possible.
Hence it follows that squatting to exactly parallel is not adviseable for longterm joint health, as you are essentially placing the largest load possible on the weakest point possible.

Rather, at least slightly below would be preferred. This will allow the hamstrings to take over that extra load during the momentum switch.
Going even lower than that will further engage the glutes.
The option between those two is up to you as to where you want additional growth. Make sure you base this on balance rather than aesthetics. Many guys get so wrapped up in a fear of a large butt that they neglect it entirely & then end up injured that one time they go too low by accident. To choose between the two, you need to know where your genetic strengths are & how much accessory work is being given to either one.

Squatting above parallel, on the other hand, may not be so much a risk to the knees as going to parallel, however you are artificially raising the amount of weight that you can actually handle.
Thereby, the spine becomes the bottleneck of the movement when it comes to strength. You are throwing on loads to your back that it may not actually be able to handle, which can be very dangerous but also has a high genetic factor when it comes to that risk (some people just naturally have very strong backs... though probably 95% of lifters are weaker than they think in that area).

 

[snowpatrol123]

Nice response optimal, now I can say I learned something at work today

 

[joliver]

The crease in your gym shorts at the hip should be slightly below the top of the patella.

Powerlifting rules....I knew I liked you Dre.

 

[DreDay187]

Powerlifting rules....I knew I liked you Dre.

I thought you liked me bc of my rugged charm and aesthetically pleasing calves . Lol, powerlifting rules are the ones I train by my friend.

 

[DreDay187]

The point of change in momentum (the bottom when it comes to squats) is the point that generates the most resistance.
At parallel, the knees are taking the largest percentage of the load as possible.
Hence it follows that squatting to exactly parallel is not adviseable for longterm joint health, as you are essentially placing the largest load possible on the weakest point possible.

Rather, at least slightly below would be preferred. This will allow the hamstrings to take over that extra load during the momentum switch.
Going even lower than that will further engage the glutes.
The option between those two is up to you as to where you want additional growth. Make sure you base this on balance rather than aesthetics. Many guys get so wrapped up in a fear of a large butt that they neglect it entirely & then end up injured that one time they go too low by accident. To choose between the two, you need to know where your genetic strengths are & how much accessory work is being given to either one.

Squatting above parallel, on the other hand, may not be so much a risk to the knees as going to parallel, however you are artificially raising the amount of weight that you can actually handle.
Thereby, the spine becomes the bottleneck of the movement when it comes to strength. You are throwing on loads to your back that it may not actually be able to handle, which can be very dangerous but also has a high genetic factor when it comes to that risk (some people just naturally have very strong backs... though probably 95% of lifters are weaker than they think in that area).

This is a great answer Optimal!

 

[joliver]

I thought you liked me bc of my rugged charm and aesthetically pleasing calves . Lol, powerlifting rules are the ones I train by my friend.

The charm and calves are just a bonus....

 

[DreDay187]

The charm and calves are just a bonus....

So you like me for who I am...sweet. how's your training going brother, last I saw you were putting up some impressive numbers! Still on westside I believe you were running?

 

[joliver]

So you like me for who I am...sweet. how's your training going brother, last I saw you were putting up some impressive numbers! Still on westside I believe you were running?

Ha ha! All is well, I am cutting to 220 for a meet in February. Still running westside....it is the only system my injury prone old carcass can effectively navigate. Plus, the plyo box jumps really help my slightly aesthetic calves....unfortunately, I can report no increase in rugged charm. But I will figure out your formula....one day.

 

[Black Beard]

Parallel is fine, if not ideal. Ass to grass ain't bad either. Don't be one of those quarter squaters doing 4-6 plates at the gym

 

[snowpatrol123]

Question for other squatters, but first some background.

Four days ago I was experimenting with how many six plate reps I can do with proper form, made it to nine and failed on ten. Felt a twinge in my right quad but nothing serious, wasn't even limping more than normal after leg day.

Two mornings ago my right vastus medialus cramped so hard when I was reaching for my ice scraper I fell over...worse yet/more embarrassing because I had a teenage girl witness it on her way to school. It's been sore/tight ever since, had to skip deads on back day (that same morning) and I'm guessing I should skip leg day tomorrow.

1. Has anyone else injured this particular part of your quad? If so, how long did it take you to heal to 80%, 100%?
2. Anyone with better physiological knowledge than me able to explain to me what exactly I did, and how to avoid it in the future?

I'm quite sad about the prospect of skipping leg day tomorrow, and hope there's something I can do to speed up recovery.

 

[3J]

i personally like ATG squats.. thats how olympic lifters train

 

[3J]

but it will ruin your knees if you dont know what your doing

 

[Pitbull55]

Great response by optimal.

I would also say that it depends on your goals as well. i.e. If you are a powerlifter than a wide stance that recruits more of your posterior chain and hits/breaks 90 degrees is what you want. Anything lower and you are just subtracting from weight on the bar, wasting energy and ultimately taking away from new PBs. That being said even powerlifters train below ninety degrees and with different stances when doing repition work or preparing for a meet.

Conversely, if you were a bodybuilder and looking to make the movement more knee dominant or put emphasis on the quads than a standard shoulder width stance going ATG will get great development. I have used this along with a "high bar" and found it great, although this placing of the bar increases the risk of injury cause your back cannot be used to stabilize. The bonus is that when you're legs are done you're DONE.

This can all go out the window though if someone just has poor flexibility and tightness through the hips.

 

[zimmy44]

I'd have to agree with a lot of the guys on here. Parallel is idea depth. Depth before dishonor!

 

[drt4]

but it will ruin your knees if you dont know what your doing

Can you elaborate? I've always heard this is the best way but I'm about 2 months post op for acl reconstruction and am not looking forward to screwing up my knee when i squat again.