A deep squat is commonly defined as lowering the body until the crease of the hip drops below the top of the knee. Achieving this depth offers significant physiological advantages over partial movements due to the increased range of motion. Squatting below parallel maximizes the stretch on the posterior chain, leading to greater activation of the glutes and hamstrings. Training through a full range of motion improves functional strength and power output, making the deep squat valuable for athletic development.
Pinpointing the Mobility Restrictions
The inability to reach full depth is often caused by a restriction in joint mobility rather than poor technique. Two primary limitations prevent a deep, stable squat: limited ankle dorsiflexion and restricted hip internal rotation or flexion. Identifying the specific limiting factor is the first step toward a targeted solution.
The Knee-to-Wall Test is a simple self-assessment for ankle mobility. Stand facing a wall with one foot perpendicular to it, driving your knee forward over your toes without letting your heel lift. A healthy ankle should allow the knee to reach at least 5 inches (about 12.5 centimeters) away from the wall.
Hip mobility can be assessed with the Knee-to-Chest Test. Lie on your back and pull one knee toward your chest until the thigh touches the chest without the lower back rounding or lifting. A tight hip flexor or capsule blocks this movement, forcing the pelvis to tuck under (known as “butt wink”). The Seated Internal Rotation Test requires sitting with knees bent at 90 degrees and rotating the lower leg outward, aiming for 30 to 45 degrees of smooth, pain-free internal rotation.
Immediate Form and Stance Adjustments
While long-term mobility work is necessary, immediate adjustments to your setup can improve depth by working within your current anatomical structure. Stance width and toe angle create the space necessary for the femur to articulate freely in the hip socket. A wider stance or a slight toe-out position (typically 15 to 30 degrees) accommodates individual hip anatomy and allows for a deeper, more comfortable drop.
Bar placement affects the mobility requirements of the lift. A high-bar position (bar resting on the upper trapezius) necessitates a more upright torso, demanding greater ankle dorsiflexion to maintain balance. Conversely, a low-bar position (bar sitting lower on the rear deltoids) shifts the torso forward, reducing ankle mobility demand while emphasizing the posterior chain.
Two fundamental lifting cues improve depth and stability. The cue to “brace the core” involves a 360-degree expansion of the trunk muscles to generate intra-abdominal pressure, stabilizing the spine and preventing the lower back from rounding at the bottom of the squat. The “push the knees out” cue generates external rotation torque in the hip joint, preventing the knees from collapsing inward and creating the lateral space needed for the hips to sink lower.
Mobility Drills for Deeper Squatting
The banded dorsiflexion mobilization is a targeted drill for improving ankle range of motion. In a half-kneeling position, secure a resistance band low around the ankle joint and loop it around a stable anchor behind you. The band applies a posterior glide force to the talus bone, allowing the shin to travel forward over the foot. Drive the knee as far forward as possible over the toe for a controlled repetition while maintaining a planted heel.
For hip restrictions, the 90/90 stretch is highly effective as it simultaneously targets both external and internal rotation. Start seated with the front leg bent at 90 degrees in front of you and the back leg bent at 90 degrees out to the side. To target the external rotators of the front hip, maintain a tall chest and hinge forward over the shin. To emphasize internal rotation, rotate your torso toward the back leg and gently lean into the hip joint.
To reinforce hip range of motion, incorporate passive hip flexion holds. Lie on your back and pull one knee toward your chest, using your hands to achieve your maximum range of motion. Once there, release your hands and actively hold the knee in that deep position for several seconds. This builds strength and control in the end range of the squat pattern, integrating flexibility into functional stability.
Strength Training to Maintain Depth
Achieving deep positions through mobility work requires building the strength to control and maintain that depth under load. Paused squats are an excellent tool for this, involving a full stop for two to three seconds at the bottom of the squat. This static hold eliminates the stretch reflex (elastic energy stored during the descent), forcing the muscles to initiate the ascent from a dead stop.
The starting strength developed in the bottom position reinforces stability and prevents the hips from shooting up prematurely on the ascent. Tempo squats, involving a controlled, slow eccentric phase (e.g., a five-second descent), improve control and positional awareness. Increased time under tension at a lighter weight allows the lifter to identify and correct technical deviations throughout the range of motion.
Targeted accessory work ensures the musculature responsible for stability at the bottom of the squat is strong. Exercises focusing on the VMO (Vastus Medialis Oblique) portion of the quadriceps, such as heel-elevated squats, help stabilize the kneecap and maintain knee tracking. Exercises like Bulgarian Split Squats and Clamshells strengthen the gluteus medius, a smaller hip muscle that stabilizes the hip and prevents the knees from collapsing inward during the deepest part of the squat.