Improving squat depth is a common goal for fitness enthusiasts and athletes alike, as it enhances mobility, strength, and overall performance. Here are some effective tips and strategies to help you achieve deeper squats:
1. Optimize Your Squat Position
Adjusting your stance and foot positioning can make a significant difference in squat depth. Experiment with the following:
Wider Stance: A wider stance can accommodate hip anatomy and improve comfort at the bottom of the squat35.
Toe Angle: Slightly turning your toes outward can help open up the hips and allow for deeper movement56.
Knee Tracking: Focus on pushing your knees outward ("spreading the floor") to create space for your hips to descend5.
2. Improve Mobility
Limited mobility in the hips, ankles, or knees is often the primary barrier to achieving a deep squat. Incorporate these mobility exercises into your routine:
Deep Goblet Squat Hold: Hold a dumbbell or kettlebell at chest level while sitting in a deep squat. Use your elbows to gently push your knees outward and hold for 30–60 seconds2.
Calf Stretch (Contract-Relax): Stretch your calves by placing the ball of your foot on an elevated surface, leaning forward, and contracting the calf muscle for 3–5 seconds before relaxing deeper into the stretch2.
Cossack Squats: Perform lateral squats to stretch tight adductors and improve hip mobility. Keep one leg straight while squatting deeply on the other24.
Ankle Mobility Drills: Use a slant board or weight plates under your heels to compensate for limited ankle dorsiflexion and gradually improve range of motion16.
3. Strengthen Supporting Muscles
Building strength in key muscle groups will support better squat mechanics:
Adductors and Glutes: Exercises like Cossack squats or weighted belt squats target these muscles, which are crucial for deep squats4.
Knee Extensors: Strengthen your quads with front foot elevated split squats or deficit lunges to improve knee flexion46.
Core Stability: Engage your core by bracing (taking a deep breath into your belly) before descending into a squat. This creates intra-abdominal pressure, stabilizing your spine and pelvis2.
4. Use Tools and Props
Certain tools can help you practice deeper squats while addressing mobility restrictions:
Heel Elevation: Place weight plates or use squat shoes with elevated heels to reduce ankle dorsiflexion demands, making it easier to reach depth13.
Box Squats: Squat to a box or target at varying heights to gradually train deeper ranges of motion over time5.
5. Practice Consistently
The best way to improve squat depth is through frequent practice:
Spend time sitting in a deep squat position daily as part of your warm-up.
Perform bodyweight or lightly loaded squats with an emphasis on depth and control.
Gradually increase load as your mobility improves, ensuring proper form throughout.
Final Thoughts
Achieving deeper squats takes time, patience, and consistent effort. By focusing on mobility drills, strengthening key muscles, adjusting your setup, and using tools like heel elevation, you can unlock greater range of motion while maintaining proper form. Remember that individual anatomy plays a role in squat depth—listen to your body and progress at your own pace for long-term success.
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