Squats are one of the most difficult exercises to perfect. The fact that everyone seems to disagree on the ideal form only makes it harder.
Should you never dip below 90 degrees? Should you, as the saying goes, go ass to grass? Should you keep your knees straight and parallel with your shoulders, or let them flare out to your side?
How to do squats
There’s tonnes of ways to do squats – and mess them up – but Margot Robbie’s personal trainer, David Higgins, has put the matter of which method works best to bed.
Instagram: David Higgins London
Demonstrating the proper way to perform a deep squat on Instagram, Higgins explained that the common rule to not go below 90 degrees to avoid injury when squatting is actually a myth. “You’ve probably been taught or heard this misconception countless times but it’s simply not true and may be holding you back,” he said. “Your body’s limits are just that, your own, so take some time to learn them yourself and get the most out of your workouts safely.”
How deep you should actually go depends on your range of motion and when the action starts hurting your joints, according to Higgins. “Your knees are actually made to go all the way down,” he said. “I would always suggest that if you can, try and challenge your range of movement, because it’s always better to go full range, than half range.”
Higgins’ claims are backed up by scientific studies. One study in the European Journal of Applied Physiology found that a deep squat of 120 degrees is more effective at building the glutes and inner thigh muscles than a standard 90-degree squat.
Deep squats and injury
There’s also no correlation between deep squats and the risk of injury. Some research has actually shown a partial squat puts more compressive force on your knees than a full squat – so really, there’s no reason to do them.
Going deeper will put stress on other places than just your knees, though. And the deeper you go, the harder it can be to maintain correct form, as your ankles start to give out.
If you face this issue, Higgins recommends an easy fix. “If you’re like me and you have shot ankles but you still love to squat, grab a couple of wedges to step your heels onto, with your toes on the floor,” he said.
“That will take the pressure off your ankles, your knees and your lower back and will help you keep your torso in neutral position all the way through, so that you can focus on what you’re actually trying to target here.”
How deep should you squat?
The most common rule for squatting is to only go 90 degrees deep, but as Higgins says, this isn’t actually the most effective way to build muscle. Going as deep as you can (all the way down to 120 degrees) works more muscles and actually puts less strain on your knees.
Can you injure yourself doing squats?
Yes, you certainly can injure yourself doing squats, especially if you have bad form, lift too much weight or have a history of injury. The most common squat injuries involve the lower back, knees, and groin, but this shouldn’t deter you from doing squats. If performed correctly, they are extremely beneficial. Just always be mindful of your form and body’s limits.
What is the proper squat form?
To perform a proper squat, stand with your feet slightly wider than shoulder-width apart. Push your hips back, but keep your chest up and bend your knees in line with your toes. Once you’ve reached your desired depth, drive back up through your heels while maintaining a neutral spine and don’t let your knees collapse inwards.
