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Do You Want to Squat Lower?

Squatting is a fundamental exercise that is used to build lower body strength, improve overall body composition, and enhance athletic performance. However, not all squats are created equal. There are many variations of the squat, but the most popular one is the barbell back squat. While many people can squat to parallel or slightly below parallel, not everyone can perform a deep squat where the hips are below the knees. In this article, we will explore the tips and techniques that can be used to increase the depth of your squat.


1. Warm-up Properly

Before you start squatting, it's important to warm up properly. This will help you prepare your muscles and joints for the squatting movement, and reduce the risk of injury. A proper warm-up should include some light cardio, dynamic stretching, and mobility exercises. Some effective warm-up exercises include walking lunges, leg swings, hip circles, and glute bridges.

2. Improve Ankle Mobility

Ankle mobility is crucial for a deep squat. If your ankles are tight, you won't be able to keep your heels on the ground, which will make it difficult to maintain balance and prevent you from reaching the desired depth. To improve your ankle mobility, you can perform ankle mobility exercises such as ankle circles, calf stretches, and dorsiflexion drills.

3. Strengthen Your Glutes

The glutes play a significant role in squatting. They are responsible for hip extension, which is essential for squatting deep. To strengthen your glutes, you can perform exercises such as hip thrusts, glute bridges, and Bulgarian


split squats. These exercises target the glutes and improve their strength and power.

4. Strengthen Your Core

A strong core is important for maintaining proper form during the squatting movement. It helps you keep your torso upright and prevents excessive forward lean. To strengthen your core, you can perform exercises such as planks, Russian twists, and cable wood chops.

5. Use the Right Footwear

Wearing the right footwear can make a big difference when it comes to squatting deep. You want a shoe that provides a stable base and allows you to maintain good form throughout the movement. Weightlifting shoes with a raised heel are a great option for squatting deep, as they help improve ankle mobility and allow you to maintain an upright torso.



6. Keep Your Chest Up

Keeping your chest up during the squatting movement is crucial for maintaining good form and reaching the desired depth. To achieve this



, focus on keeping your upper back tight and your chest up throughout the entire movement. This will help prevent excessive forward lean and improve your overall posture.

7. Brace Your Core

Bracing your core is essential for maintaining proper form and preventing injury during the squatting movement. To do this, take a de



ep breath and brace your core by contracting your abdominal muscles. This will help create intra-abdominal pressure and stabilize your spine.

8. Engage Your Lats

Engaging your lats can help you maintain proper form and reach the desired depth during the squat. To engage your lats, focus on pulling your shoulder blades down and back, and squeezing your lats together. This will help keep your upper back tight and prevent excessive forward lean.


Practicing with bodyweight squats can help you improve your technique and increase your depth. Start by performing bodyweight squats to parallel, and gradually work on lowering yourself further. Focus on maintaining good form throughout the movement, and don't force yourself to go deeper than you're comfortable with.


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