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I’m someone who truly appreciates the wide variety of squats. High squats, low squats, front squats, back squats—they’re all fantastic. Yet, online debates about the 'best' squat are inevitable.
Here’s a quick guide to squat depth and how to determine the squat that suits you best. The simple answer is that squatting 'to parallel' is often your goal, and I’ll clarify what that means. But there are benefits to squatting both deeper and higher than parallel, depending on your specific gym goals.
What does squat depth really mean?
When people refer to how "deep" a squat is, they're talking about how low your hips go. Some individuals, with enough strength and flexibility, can squat all the way down so their thighs touch their calves and their buttocks are nearly on the ground. This is sometimes called an "ass-to-grass" squat.
If you can only bend your knees a little before your form breaks down, you might be told you're squatting "high," or that you're not hitting your "depth." If this feedback comes from a coach, trainer, or a friend whose advice you trust, listen to them and try squatting deeper. (In a moment, I’ll share some tips for improving your depth.) However, if the feedback comes from an internet stranger or a busybody at the gym, remember: you don’t owe anyone a specific squat depth, and they should mind their own business.
In general, the higher you squat, the easier it becomes, allowing you to lift more weight. When you're training, consistency is key. For example, if you squat 225 pounds to parallel at the start of your program and then squat 315 pounds in a very high half-squat by the end, you can’t claim that you’ve increased your squat by 90 pounds because the two squats—parallel and high—are effectively different lifts. Choose a depth and stick with it.
Most people should aim to squat to parallel.
The most common way to judge a squat, even when you’re training solo in the gym, is based on powerlifting standards—not because you need to compete in powerlifting (although you can if you choose!), but because it’s easy to recognize when someone reaches that depth, and it serves as a clear and consistent standard.
Powerlifters compete in the squat, bench press, and deadlift, and when they squat, a literal judge (three of them, actually) determines if the squat meets the requirements. You can refer to the rulebook for the federation you compete in to see exactly how they define a legal squat depth. Generally, the rule is that your hip joint (or the crease of your hip) needs to go lower than the top of your kneecap. This typically means your thighs should be parallel to the floor, and this position is often referred to as "parallel." Here’s a video showing what this depth looks like and how judges assess it:
Don’t try to judge your squat depth using the mirror while you're performing the movement! Your eyes aren’t at the proper level to assess it accurately. Instead, record yourself from the side (with the camera at or below hip level), or have a friend watch your squat and confirm if you're hitting the right depth.
Benefits of squatting to parallel:
It provides more range of motion, which helps engage your muscles more effectively than a higher squat.
With training, most people can achieve a parallel squat, making it an achievable goal even if your mobility isn’t great at the start.
You might be able to lift more weight in a parallel squat than in a deeper squat.
It’s easier to keep your heels firmly planted on the floor when performing a parallel squat than in a lower squat (refer to the mobility point above).
You have a consistent baseline for comparison across sets. (If your squats become higher as you increase the weight on the bar, you're not truly as strong as you believe.)
When you may want to squat "ass-to-grass":
What about squatting deeper than parallel? Well, if you're using 'parallel' as your reference point, any squat lower than that still qualifies. If you're competing in powerlifting and your butt nearly touches the floor, it's still a valid squat. There’s no such thing as being disqualified for going too deep.
But typically, people squat that low only if there's a good reason. Sometimes it’s just a matter of personal preference: You may find squatting deeper more comfortable (and you might even lift more weight!) if you let your hamstrings tap your calves at the bottom. As long as it's controlled and deliberate, it’s safe and might be effective, depending on your body type.
Olympic weightlifters often squat deeply. This is because they use squats to build leg strength for lifts like cleans and snatches, and in those lifts, they typically end up in a low squat position. Essentially, they’re training for the specific movements their sport demands.
Low squats are also favored by some gym-goers who want to work on both mobility and strength, or who want to ensure they’re training their legs through a full range of motion.
One important note is that not everyone is comfortable with deep squats. If you don’t have good ankle mobility, you might struggle to get into a low squat position without losing balance or keeping your feet grounded. This position could also put extra strain on your knees, which might make people with knee injuries prefer higher squats. (However, deep squats are not proven to cause knee injuries, despite what that one person at the gym might claim.)
Advantages of squatting deeply:
It helps you train a wider range of motion for your leg and hip muscles than a parallel squat.
Research suggests it may lead to more muscle growth in your glutes and adductors.
It keeps your hips and ankles flexible.
You’ll be better prepared for movements like snatches, cleans, pistol squats, and others that require mobility in deep squat positions.
When to consider squatting higher
Before the purists have a meltdown, let me say that intentionally squatting above parallel is not a terrible idea. There's a time and place for it in many people's training regimens!
I define high squats as those where your hips don’t even come close to aligning with your knees. These are often called 'half squats' (since you're only going halfway to parallel) or sometimes 'quarter squats' if you're just bending your knees a little.
Half and quarter squats can be a valuable part of your training, particularly for those involved in sports that require running and jumping. In sports like basketball, you're unlikely to ever squat to full depth, so focusing solely on full squats might not be a top priority. On the other hand, training with high squats allows you to load heavier weights than you could with a parallel squat, helping you overload the upper portion of that range of motion.
High squats are often necessary for some individuals. If you lack the mobility for a parallel squat, your two options are either squatting high or skipping squats entirely. In most cases, squatting high is the better alternative. To maintain consistency, you can use a box behind you, squatting just until your butt touches it. (You can gradually use a shorter box as you work toward lower squats.)
Advantages of squatting high:
Half squats can enhance strength for running and jumping sports.
Squatting high is a better option than skipping squats altogether.
High squats can be a bridge toward returning to regular depth after an injury or other issue preventing you from doing parallel or deeper squats.
How to achieve deeper squats
What if you want to squat deeper but can't? More often than not, the issue is ankle mobility. While your legs do most of the work and your back supports the weight of the bar, the limiting factor is often the flexibility of your ankles. To squat to parallel or lower, your ankles need to bend significantly.
I've created a guide to improving ankle mobility for squats, but if you're looking for a quick fix, try placing plates under your heels or wear specialized weightlifting shoes, like these. Also, make sure to stretch your calves and ankles before your squats. Additional stretches at the end of the day (or on rest days) can help increase your ankle mobility over time.
To improve ankle mobility over time, stretch and foam roll regularly. Experiment with different stance widths and squat variations (front squats, goblet squats, high bar, low bar) to find which ones are most comfortable for you.
How to determine the squat depth that's right for you
So, what if you're not competing in a squat-focused sport and you see benefits from various squat depths? Here’s squatting’s dirty secret: It doesn’t matter. No squat police will show up if your squats are too high (though your gym buddies might give you a hard time, asking why you're not going lower).
You can lift heavier weights if you only do a partial squat, and it's common in gyms to hear people boast about their impressive squat PRs, only to reveal that they weren't even going close to parallel. If you're cheating your squats just to show off your numbers, drop the ego and squat to parallel already.
The squat police won't come after you if you squat super deep, but once in a while, someone might tell you that you're going to harm your knees by squatting that low. Feel free to ignore them. Deep squats aren't bad for your knees by default, so if you're comfortable, keep going strong. (I dive deeper into this myth in my detailed guide to squats.)
That being said, if you're not fond of squatting low but do it because someone told you that you 'should,' go ahead and ignore that advice and squat to the depth that suits you. Going ass-to-grass doesn't make you any better as a person.
