Deep Squat: How to Do It, Benefits, Safty, and More
February 21, 2022
The deep squat is a popular exercise that has been used for centuries to build lower body strength and improve mobility. It involves squatting down until your thighs are parallel or lower to the ground, which can be a challenging movement for many people. However, with proper form and technique, the deep squat can provide numerous benefits for your body and fitness goals.
In this article, we will explore how to do the deep squat, its benefits, safety considerations, and more, to help you incorporate this exercise into your fitness routine.
The benefits of deep squats
Most people can handle a fair amount of weight in half-or quarter-squats. But add some deep knee bends to the mix and suddenly the weight seems to double.
That’s because deep squats work a lot more muscles than shallower versions. At the bottom of the movement, your hips are flexed and your glutes, hamstrings, and calves are stretched. That means you’ll be stronger at the bottom of a squat than at the top of one because your muscles are longer and have more potential energy.
Deep squats also allow you to use heavier weights for a greater total-body muscle workout.
They target your all-important core muscles, making them stronger and more stable. This helps improve athletic performance, whether you’re running, jumping, or swinging a bat.
Deep squats may even help keep your knees healthy. They mimic some of the movements of front-facing sports like soccer, which strengthen the muscles around your knee joints.
How to do deep squats with proper form
Deep squats, also known as full squats, are challenging exercises that requires proper form and technique to prevent injury and maximize benefits. Here are the steps to perform deep squats with proper form:
Start by standing with your feet shoulder-width apart, toes pointed slightly outward. Place your hands on your hips or in front of your chest to help with balance.
Brace your core, keep your chest lifted, and maintain a neutral spine position throughout the movement.
Begin the squat by bending at the knees and hips, pushing your hips back and down while keeping your knees in line with your toes.
Lower yourself down until your thighs are parallel or lower to the ground. Keep your weight evenly distributed between your heels and the balls of your feet.
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Exhale as you come up.
Repeat the movement for the desired number of repetitions.
Some additional tips to keep in mind when performing deep squats:
Keep your knees in line with your toes throughout the movement.
Avoid rounding your lower back or letting your knees cave inward.
Don’t allow your heels to lift off the ground.
Start with lighter weights or bodyweight and gradually increase as you become more comfortable with the exercise.
Proper form is crucial when performing deep squats to prevent injury and maximize benefits. If you are unsure about how to perform this exercise, it’s recommended to consult with a certified fitness professional for guidance.
What you should know before trying deep squats
Before attempting deep squats, ask your doctor if they’re safe for you. Individuals with osteoporosis and other bone problems may not be able to do this exercise without risking injury. If you have any joint or back problems that could be made worse by squatting, check with a physical therapist to see if deep squats are appropriate for you.
If you’re having problems with your knees, try doing body-weight squats (pictured right). If that’s not challenging enough, try the box squat described above, or use elastic resistance.
You can also hold onto something sturdy to help stabilize yourself as you go down into a squat (pictured below). Whether you’re using your arms, a wall, or other equipment, make sure to hold onto something sturdy.
How often should I do deep squats?
If you want to lose fat or improve athletic performance, then deep squats are for you! They burn more calories than regular squats, helping boost your metabolism. And the deeper you squat, the more you force your muscles to work.
Start with one set of eight repetitions, and gradually increase from there as your strength improves. Never do more than four sets of eight reps in a workout. If you’re using weights, go up 5-10 pounds at a time for upper body exercises, and 10-25 pounds at a time for lower body exercises.
If you’re rehabilitating a previous injury, work with a physical therapist to build up your strength gradually. In addition to deep squats, include leg presses and knee extensions in your exercise routine (pictured below).
When should I do deep squats?
There’s never any bad time to squat. Squatting is an essential component of any well-rounded workout program, one that will improve your mood and build muscle. You can even do squats while you brush your teeth!
If you’re looking to burn extra calories, do deep squats during the main part of your workout. Just be sure to ease into them—gradually increase how much weight you use, don’t do more than five or six reps per set, and only work up to four total sets.
If you’re trying to lose weight, try adding deep squats at the end of your workout. They’ll contribute to the number of calories you burn, even if they’re done for just a few minutes.
Why Should You Squat Deep?
A squat is a full-body exercise that requires you to use your legs, hips, glutes, and core – you will become stronger all over if you squat deep. The more you squat, the stronger your legs and glutes will become, which will make everyday activities easier.
The bonus is that you will also develop a nice booty lift from this exercise. Squats can be done with or without weight, but you should always ensure that you have a spotter or someone who can support the weight if needed. This is especially important when using heavyweights, as even a small slip can be dangerous.
How to Do Squats with Ease & Without Injury
Squatting is a natural movement for our body, but it doesn’t mean that squatting deep comes easy to everyone. You may need some practice before you can start adding weights.
P.S: Start light and work your way up slowly – focus on doing the exercise properly so you can avoid injury.
Assume a shoulder-width stance with your feet turned out slightly—between 5 and 10 degrees for women, less for men.
Push your hips back and allow your knees to bend as you lower into the squat, allowing your thighs to descend below parallel, if possible.
Keep your head up, back straight, and chest out as you descend into the squat.
Pause at the bottom before returning to a standing position.
Repeat steps for a set of 8-10 reps. If you can do more reps, increase the weight.
If you are trying to build strength, do one set of five reps with a heavyweight for your first workout, and add a set each time you go to the gym (two sets of eight, three sets of 10, and so on).
If you are trying to slim your thighs and hips, do a high number of reps with a lighter weight—12-15 reps, two sets.
Deep Squat Tips
– Be sure to never go past the point where your thighs are parallel with the floor. If you can’t do this without letting your back around, then it’s time to check your ego and either uses a lighter weight or put on a belt.
– Always do these exercises with caution. Make sure to have someone spot you – especially if you are using heavyweights.
– You may want to do these exercises on an exercise mat.
– Don’t let your heels come up off the floor when you’re in the lowest position.
A good way to practice is by doing wall squats. Stand with your back against a flat wall, about three feet away from it. Bend your knees and slide down the wall until your thighs are parallel to the ground (or as close to it as you can get), and hold that position for 30 seconds. It may be helpful to have a partner or trainer watch you as you do squats to ensure that your form is correct. If at any time there’s pain in your knees, stop doing the exercise.
Deep squats (Summary)
Deep squats are an essential part of any good workout program. They work your glutes, quads, hamstrings, and calves more than regular squats, helping you tone up all over. And they’re great for targeting specific areas of the body (like the butt), so if you have a problem area that needs extra attention, deep squats are definitely for you!
Anyone can do deep squats, but people who are at risk for knee injuries shouldn’t go too deep. If you’re not sure about doing this type of squat, try doing bodyweight squats first. When you’re ready to step it up, hold onto something sturdy and work your way up to a full squat.
If you’re aiming for a lean, athletic look, deep squats are a great way to build muscle and lose fat. They’ll even help improve your balance and coordination. So get down low, make sure to use proper form, and get ready to see some great results!
You can squat with your hands in several positions; the key is to compromise whatever position you choose when using weights, when you try other positions it can cause injury.