The goal of increasing squat depth involves training the body to safely descend until the hip crease is below the top of the knee, a position often referred to as “below parallel” or a full squat. This deep range of motion significantly increases the activation of major muscle groups, especially the glutes and quadriceps, compared to partial squats. Training through a full range of motion also contributes to overall joint health and mobility. Achieving this depth requires a combination of adequate joint flexibility, optimized lifting technique, and specific strength development.
Identifying Key Mobility Restrictions
The inability to achieve full squat depth is often traced back to physiological limitations in two primary joints: the ankles and the hips. These restrictions force the body to compensate, typically resulting in a premature forward lean of the torso or the lower back rounding, known as “butt wink.”
The flexibility of the ankle joint, specifically its ability to dorsiflex, dictates how far the knees can travel forward over the feet while the heels remain grounded. Insufficient ankle dorsiflexion restricts the forward knee path necessary for a deep squat. A common way to assess this is the “knee-to-wall” test, where a distance of 12 centimeters or more from the wall to the big toe is required to squat effectively to depth while maintaining an upright torso.
Hip mobility is the second major restriction, requiring sufficient hip flexion to allow the thighs to compress against the torso. Research suggests that a hip flexion range of motion greater than 125 degrees is necessary for an effective deep squat. The length of the adductor muscles and the capacity for hip external rotation are also involved in allowing the knees to track outward, creating the necessary space for the torso to remain upright as the hips descend between the legs. Compensations for limited hip mobility often manifest as a pronounced lumbar spine flexion at the bottom of the movement.
Optimizing Stance and Technique Cues
Adjusting the physical setup and focusing on specific movement cues can provide an immediate improvement in squat depth. The most immediate change involves stance width and foot angle, which directly influence the available space for the hips.
Most individuals find a stance slightly wider than shoulder-width, with the toes pointed outward between 10 and 30 degrees, allows for the best hip clearance. This slight outward rotation encourages corresponding external rotation in the hip joint, which is mechanically necessary to descend deep into the squat. Experimenting with small stance adjustments is important because the optimal position is unique to each person’s hip anatomy.
Initiating the movement requires maintaining a strong, stable torso through proper bracing. Bracing involves taking a deep breath and tightening the abdominal muscles to create intra-abdominal pressure, which protects the spine and prevents the torso from collapsing forward. As the descent begins, actively drive the knees outward, tracking them in line with the toes—a movement often cued as “spreading the floor.” This knee-outward drive helps engage the gluteal muscles and utilizes hip external rotation, facilitating a deeper squat.
The descent should be controlled, prioritizing sitting down and slightly back. Maintaining an upright chest and a neutral spine angle is achieved by actively pulling the shoulder blades back and down. This posture allows the lifter to manage the shifting center of gravity and ensure the weight remains balanced over the mid-foot throughout the entire range of motion.
Accessory Exercises for Depth Strength
To solidify the improved depth gained through mobility and technique adjustments, specific strength-building exercises are required to develop control and power in the deep range of motion. These accessory movements focus on strengthening the muscles at the weakest point, known as the “hole” of the squat.
Pause Squats
Pause Squats involve descending to the desired depth and holding the position for two to three seconds before initiating the ascent. This isometric hold eliminates the stretch reflex, forcing the muscles to generate maximal force from a dead stop. The pause builds significant strength and control in the deep position, directly addressing weakness at the bottom of the lift.
Tempo Squats
Tempo Squats utilize a controlled, slow eccentric (lowering) phase, often taking three to five seconds to reach the bottom. This slow descent enhances motor control, improves the lifter’s awareness of positioning, and maximizes time under tension. The deliberate speed encourages the maintenance of proper technique and tension throughout the entire range of motion.
Box Squats
Box Squats are performed by squatting down to lightly touch a box or bench set at or slightly below the target depth. The primary purpose is to teach the lifter to maintain tension and hip stability while confirming depth consistency. The box squat emphasizes sitting back and controlling the descent, which reinforces the proper hip hinge mechanics necessary for a deep, safe squat.