Squatting is one of the best exercises to improve overall muscular strength, coordination, balance, etc. In the strength and conditioning world, we call this a “bang-for-your-buck” exercise.

By deep, I mean below parallel. Rock bottom is even better.

Here are five reasons athletes should squat, and squat deep.

1. Glute Recruitment – Number one on the list is glute recruitment. Your glutes are your engine in sports. Strong glutes help you drive during acceleration in sprints. They help you add a kilo to your power clean max. They help you make that long jump PR – the list is endless. Maximum glute recruitment takes place at full depth in the squat. Not to mention, squatting and heavy compound movements in general have a huge benefit in central nervous system adaptation and has endocrine boosting effects.(2)

2. More Core Recruitment – The main stabilizers of the trunk are your transverse abdominals, obliques and erectors. These are all heavily recruited during squats.(3) A larger ROM means your core is under stress, longer (time under tension). Although your core is isometrically contracted throughout a squat, having to stabilize your body (the core’s main job) for a greater ROM under heavy weight is important for greater rate of development.

3. It’s not bad for your knees – There is the notion that squatting below parallel will hurt your knees. It is actually quite the opposite. When you stop abruptly above parallel, the shear forces being put on the knee joint are like a car slamming on the breaks at a red light. Not good for the brake pads or your knees. As Chris Hoina points out in this post, there is less strain on the ACL while squatting in comparison to “less dangerous” leg extension. Additionally, PCL forces are 3.5 times body mass while squatting in comparison to 4.5 times body mass during the leg extension.(1) While there are certain circumstances that may arise with an athlete that may prohibit them from squatting to full depth, healthy athletes should squat deep.

4. Injury Prevention – My previous point and injury prevention go hand-in- hand. If performed correctly, squatting involves many of the joint stabilizers in the ankles, knees, and hips. The coordination and balance needed to correctly perform squats will engage these stabilizers to reinforce the larger muscle groups. If squatting (and other multi-joint movements) is performed correctly this can help act as a mechanism to prevent injuries in itself.

5. Retain/Improve Mobility – Squatting full depth requires a great deal of mobility in the ankles, hips, and low back. Continuously squatting full range of motion (ROM), with good form, will help retain that ROM over time. If you have poor mobility to start, let that weight push you down just a little more each time you squat. If you continuously push your depth limits, overtime, a full depth squat shouldn’t be an issue.

References:

1. Comfort, P., & Kasim, P. (2007). Optimizing squat technique. Strength & Conditioning Journal, 29(6), 10.

2. Hakkinen, K., Pakarinen, A.,Alen, M., Kauhanen, H,. Komi P.V. (1988). Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of Applied Physiology. 65(6). 2406-2412

3. Hamlyn, N., Behm, D., Young, W. (2007) Trunk Muscle Activation During Dynamic Weight-Training Exercises and Isometric Instability Activities. J Strength Cond Res. 21(4). 1108-1112