What To Know
- A high bar position places more emphasis on the quadriceps, while a low bar position engages the glutes and hamstrings more.
- Lie on your back with your feet flat on the floor and a barbell resting on your hips.
- Lie on your back with your feet flat on the floor and a barbell or resistance band attached to your ankles.
Squats are a fundamental exercise for building strength and power in the lower body. However, many people struggle to get deep enough in their squats, which can limit their progress and increase their risk of injury. In this comprehensive guide, we’ll explore the key factors that influence squat depth and provide step-by-step instructions on how to get your squats deeper.
Factors Affecting Squat Depth
Several factors can affect your ability to squat deep. Understanding these factors is essential for developing an effective strategy to improve your squat depth.
Mobility:
- Ankle dorsiflexion: Limited ankle mobility can restrict your ability to push your knees forward during the squat, limiting your depth.
- Hip flexor flexibility: Tight hip flexors can prevent you from reaching a deep squat position.
- Quadriceps and hamstring flexibility: Flexible quadriceps and hamstrings allow for greater range of motion in the knee and hip joints.
Strength:
- Quadriceps strength: Strong quadriceps are essential for driving the squat up from the bottom position.
- Glute strength: Weak glutes can make it difficult to maintain an upright torso and push your hips back during the squat.
- Hamstring strength: Strong hamstrings help stabilize the knee joint and assist in pulling the body up from the bottom position.
Technique:
- Foot placement: Wider foot placement provides a more stable base and allows for greater hip flexion.
- Stance width: A narrower stance width can help improve ankle mobility, while a wider stance width can increase glute activation.
- Bar position: A high bar position places more emphasis on the quadriceps, while a low bar position engages the glutes and hamstrings more.
Step-by-Step Guide to Getting Squats Deeper
1. Improve Ankle Mobility
- Calf stretch: Stand with your feet flat on the floor and your heels against a wall. Step forward with one leg and bend your knee, keeping your heel on the ground. Hold for 30 seconds.
- Ankle dorsiflexion stretch: Stand with your feet hip-width apart. Bend your right knee and place your right foot on a slightly elevated surface. Push your heel down and hold for 30 seconds.
2. Increase Hip Flexor Flexibility
- Kneeling hip flexor stretch: Kneel on the ground with your right knee forward and your left knee bent at 90 degrees. Sit back on your heels and hold for 30 seconds.
- Standing hip flexor stretch: Stand with your feet hip-width apart. Step forward with your right leg and bend your knee, bringing your right heel towards your glutes. Hold for 30 seconds.
3. Strengthen Your Quadriceps
- Barbell back squat: Gradually increase the weight and depth of your back squats to build quadriceps strength.
- Leg press: The leg press machine allows you to isolate the quadriceps and focus on building strength in the bottom position.
4. Strengthen Your Glutes
- Barbell hip thrust: Lie on your back with your feet flat on the floor and a barbell resting on your hips. Drive your hips up until your body forms a straight line from your shoulders to your knees. Hold for a second and lower back down.
- Glute bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up until your body forms a straight line from your shoulders to your knees. Hold for a second and lower back down.
5. Strengthen Your Hamstrings
- Romanian deadlift: Stand with your feet hip-width apart and hold a barbell in front of your thighs. Bend forward at the hips, keeping your back straight and your knees slightly bent. Lower the barbell down until it reaches your shins. Drive your hips forward and extend your knees to return to the starting position.
- Hamstring curl: Lie on your back with your feet flat on the floor and a barbell or resistance band attached to your ankles. Lift your hips up until your body forms a straight line from your shoulders to your knees. Curl your ankles towards your glutes and hold for a second. Slowly lower your hips back down.
6. Optimize Your Technique
- Experiment with foot placement: Try different foot placements to find what feels most comfortable and allows you to maintain good form.
- Adjust your stance width: A narrower stance width can improve ankle mobility, while a wider stance width can increase glute activation.
- Choose the right bar position: A high bar position emphasizes the quadriceps, while a low bar position engages the glutes and hamstrings more.
7. Practice and Be Patient
Improving your squat depth takes time and consistency. Incorporate these exercises and techniques into your routine and be patient with your progress. Gradually increase the weight and depth of your squats as you become stronger and more flexible.
Wrapping Up
Getting squats deeper requires a comprehensive approach that addresses mobility, strength, and technique. By following the steps outlined in this guide, you can unlock the full benefits of the squat exercise and build a stronger, more powerful lower body. Remember to listen to your body and seek professional guidance if you experience any pain or discomfort.
