A deep, well executed squat is one of the most aesthetic and impressive displays of technique you will see in a gym. Not only is it challenging from a strength and mobility perspective, but also a skill perspective. But what constitutes as a ‘deep squat’ and what are the key benefits?

What is a Deep Squat?

What constitutes as a deep squat is highly dependant on the goal and the context. For example, in competitive Powerlifting, a deep squat may be anything under parallel, but in competitive Olympic Weightlifting, a deep squat would be full depth, where your bum is nearly touching the floor. But whatever your goal, in training there are unique benefits to squatting as deep as you can.

What are the Benefits of a Deep Squat?

Better Glute Growth

Squatting deeper increases the length of the glutes during the eccentric portion of the exercise, which is thought to significantly increase muscle damage, allowing the muscles to repair, becoming bigger and stronger.

Transfers to Other Exercises

Deep squats transfer well to exercises like cleans, snatches or squat thrusters by strengthening positions and improving your skill level in the positions you encounter in the other exercises.

Improved Flexibility

Strength training through a large range of motion is a great way to improve your flexibility, so by squatting deep you not only gain strength but also more flexibility in the lower body, thus getting lots of bang for your buck in your training.

Exercises that Improve Your Squat Depth

Jefferson Curls

Jefferson curls are a great way to teach you how to flex your lower back and improve your mobility in the region, which is essential for a deep squat.

• Stand tall on an Plyo Boxes with your feet under your hips and a kettlebell in your hands.

• Keeping your legs stiff, thinking about rolling your lower back as much as you can to lower the weight.

• Once you have lowered it as far as you can, slowly roll back up until at the start position.

Heel Ramp Squats

Having your heels raised makes it easier to squat deep, which is a great regression to deep squatting without a heel wedge, but it also exaggerates the forward translation of your knees, thus teaching you how to push your knees forward, which can help you squat deeper.

• Stand on a Squat Ramp Platform, with your feet shoulder width apart, holding a weight of your choice.

• Sit down as deep as you can, driving your knees forward, thinking about sitting onto the back of your heel.

• Reverse the movement to complete the rep.

Side Lunges

Tight adductors and hips often hold people back from a deep squat. Side lunges are a great way to improve your hip and adductor mobility, carrying over to a deeper squat.

• Stand with your feet roughly as wide as your arm span, facing forward, with your legs straight.

• Push your bodyweight over to one leg, bending at the knee and hip, while keeping your other leg straight.

• When you feel a stretch at the adductors (inner thigh), drive the floor away to return to the start position before repeating on the other leg.

Squat to Med Ball

Often times people have the strength and the mobility to squat deep, but they still struggle to reach a desired squat depth. This is where having a target to aim for can help with the skill aspect of squatting deep.

• Assume a squat stance, feet approximately shoulder width apart facing slightly outwards, with a Medicine Ball in between and just behind your heels.

• Lower yourself down, as deep as you can, until you touch the ball with your bum.

• Reverse the movement to stand back up and complete the rep.

If you are struggling to squat deep but want some of the benefits, apply some of these exercises to your training to help. But remember, consistency is key, so whether you use one of these exercises or all of them, consistently training them, alongside your squats, for a long period, is what will cause real progress with your squat depth!

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Exercise Type > Strength