Achieving proper depth in the back squat with the hips below the knees is hugely important to get the most out of your leg workouts and for full development of all the muscles in your lower body! Half depth squats place the focus on the quadriceps to lift the weight but a full depth squat will also recruit the hamstrings and glutes. Performing only the top part of the squat can lead to weak hamstrings in relation to the strength of the quadriceps. These muscles are designed to counteract one another and an imbalance can place unwanted stress on the ligaments that hold the knee joint together.
Quoting Mark Rippetoe, author of Starting Strength, “If it’s too heavy to squat below parallel, it’s too heavy to have on your back.” When squatting deep it is important to maintain good form to ensure you avoid injury and have maximum power out of the bottom of the movement. Below are five pointers from bottom to top to help you correct your form and get low on the back squat.
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1. Point your toes out
Point the toes outwards at 30o from the straight ahead position. If the toes are pointed forewords you will find that your balance shifts backwards when you squat down and you will either fall over or round your back when you squat below parallel.
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2. Push your knees outwards
If the knees come inwards then the thighs will come into contact with the hip bone. This means that the torso cannot move down between the thighs to achieve the low squat unless the lower back becomes rounded. By keeping the thighs outwards and parallel to the outward pointed toes throughout the movement, most people should be able to squat below parallel regardless of their flexibility level.
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3. Keep the lower back and core tight
Both the lower back and core should be kept tight during the entire squat movement and under no circumstances should it become rounded as this can lead to injury. People often confuse this with arching the entire back which can also cause injury! You can how it feels to arch your lower back in isolation by lying on your front and lifting your feet and knees off the ground. The abs should also be kept tight and together with the lower back will act as a “lifting belt”. You can practice this by tilting your pelvis forwards and using your hands to feel your lower abs activating.
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4. Allow your back to come forewords
When you squat low, your knees are bent past 90 degrees and your hips & butt get pushed out backwards. If you keep the back upright then there are two ways this could go: 1. Feet stay flat on the floor and you fall backwards 2. You come up onto your toes and regain your balance. Neither of these are ideal and instead you should let your head and shoulders come forewords to counterbalance the hips moving backwards. Just make sure to keep an arch in the lower back.
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5. Keep the head inline with the back
When squatting, the head should be kept in line with the back and not pointing upwards or straight ahead as most people do. This prevents over-arching of the back at the bottom of the movement which can lead to pain and injury. You wont be able to see yourself in the mirror but by focusing on a point on the floor around 4-5 feet in front of you, you can prevent over-arching of your back.