Squats are one of the most effective exercises for strengthening the lower body. However, one question that often arises when performing squats is how low should we go? In other words, what is the proper depth for a squat?

The answer is that it depends on a few factors, including your fitness level, mobility, and goals. Generally, it is recommended to aim for a depth that allows for the full engagement of the muscle groups involved, while maintaining proper form and stability. This will be different for all individuals.

Here are some guidelines to help you determine how low you should go in a squat:

• Consider your mobility: Before performing squats, it’s important to assess your mobility and flexibility. If you have tight hips, knees, or ankles, it may be challenging to reach a deep squat without compromising form. In this case, it’s recommended to try to work on improving your mobility.
• Aim for at least a 90-degree angle: When performing a squat, aim to reach at least a 90-degree angle at the knees. This means that your thighs should be parallel to the ground, or slightly below. But if you can’t do this, squat to a depth you can.
• Keep your chest lifted and spine neutral: When squatting, it’s important to maintain proper form to prevent injury. This includes keeping your chest lifted and your spine neutral. Avoid rounding your back or leaning too far forward, as this can put stress on the lower back and knees.
• Consider your goals: The depth of your squat may also depend on your goals, unless you’re a competitive powerlifter, there are no rules around how deep you need to squat for it ‘to count’.
• Listen to your body: Ultimately, the depth of your squat should be determined by how it feels for your body. If you feel discomfort or pain in your knees, hips, or back, it may be a sign that you are going too low. Pay attention to your body and adjust accordingly.

Squats are a fabulous, functional exercise and should be as deep as you feel comfortable without losing good form. What is a good depth for others, may not be for you so don’t think that what you’re doing doesn’t count, it absolutely does! Squat to the depth you can do with good form and work on your mobility and flexibility. Most importantly celebrate where you are right now and know you’re just going to keep getting better with practice.

Fitness Revolution in Bassendean welcomes everybody but specialises in the over 40’s in a fun and safe environment. Learn more about our personal and group training.