The squat is widely recognized as a foundational movement for building lower body strength and improving functional capacity. It is a closed kinetic chain exercise, meaning the feet remain fixed on the ground while the body moves, mimicking many natural human actions. While many people perform a partial version, understanding the execution of a “full squat” is necessary to maximize the benefits of this complex movement.
Defining the Full Squat
The distinction between a standard squat and a full squat lies entirely in the range of motion achieved during the movement. A standard squat often stops when the thighs are parallel to the floor, but the full squat requires significantly more depth.
The full squat is a highly effective compound exercise because it engages multiple major muscle groups simultaneously. The primary movers are the quadriceps, hamstrings, and gluteus maximus, which are responsible for extending the hip and knee joints. The movement also demands substantial activation from the core and the muscles of the lower back, which work to stabilize the spine and torso under load.
Essential Mechanics of Proper Form
Proper execution begins with a deliberate setup, establishing a stable base that accommodates individual anatomy. The feet should be placed approximately shoulder-width apart, with the toes angled slightly outward, typically between 5 and 20 degrees. This slight rotation allows the hip socket to open up, which helps facilitate movement into the required depth.
Initiating the descent requires a simultaneous bend at the hips and knees, often described as a hip hinge, like sitting down into a chair. The chest must remain elevated, maintaining a relatively upright torso position throughout the movement. This torso angle helps ensure the weight remains balanced over the middle of the foot, which is essential for stability.
Maintaining a neutral spine is accomplished by bracing the core muscles firmly, as if preparing for an impact. As the descent progresses, the knees should track directly in line with the direction of the toes, preventing them from collapsing inward. This outward pressure on the knees ensures that the hip and knee joints move optimally before reaching the deepest position.
Achieving the Required Depth
The defining characteristic of a full squat is reaching a depth where the hip crease drops below the top of the kneecap. Achieving this depth is biomechanically beneficial because it results in greater activation of the gluteus maximus compared to shallower squats.
The ability to successfully reach this depth is often limited by two specific factors: ankle dorsiflexion and hip joint mobility. Insufficient ankle dorsiflexion, the movement that allows the shin to travel forward over the foot, prevents the knees from moving forward enough to maintain balance. This restriction forces the torso to lean excessively forward or causes the heel to lift off the floor.
Improving this mobility often requires dedicated work, such as the half-kneeling ankle mobilization drill. To perform this, one kneels with the front foot flat on the floor and slowly drives the knee forward past the toes while keeping the heel grounded. This motion actively stretches the muscles in the calf and helps mobilize the ankle joint capsule.
For individuals with structural or mobility limitations, the required depth may need to be approached gradually. Consistent practice in the deepest pain-free range of motion, coupled with mobility work, helps the body adapt to the full-depth position.
Addressing Common Form and Safety Issues
When attempting a full squat, two common form faults frequently arise, both of which can compromise safety and efficiency.
The Butt Wink
The “butt wink” is a term used to describe a posterior pelvic tilt, where the lower back rounds under at the very bottom of the squat. This rounding places undue stress on the lumbar spine and should be avoided, especially when lifting heavy loads. For the butt wink, the primary corrective strategy is to stop the descent immediately before the pelvis begins to tuck under.
Knee Valgus
The second common fault is knee valgus, where the knees collapse inward toward the midline of the body during the ascent or descent. This inward movement places potentially harmful rotational stress on the knee joint ligaments. Weak hip abductor muscles or poor ankle mobility can contribute to this collapse. To correct knee valgus, exercisers should focus on actively driving the knees outward, ensuring they track over the feet throughout the entire movement.
Working within this pain-free range, while simultaneously addressing hip and ankle mobility limitations, prevents excessive spinal flexion under pressure.