To hit proper depth in squats, sit back, lean over, and shove your knees out until your hip crease gets just below parallel with the top of your kneecap.
Here's a breakdown for achieving correct squat depth:
- Sit Back: Initiate the squat by pushing your hips back as if you're sitting in a chair. This helps maintain balance and engages the posterior chain (glutes and hamstrings).
- Lean Over: A slight lean forward is natural, particularly as you descend deeper. This counterbalances the weight and keeps it over the midfoot. Don't overdo it; maintain a relatively straight back.
- Knees Out: Actively push your knees outward. This creates space for your hips to descend and prevents knee valgus (knees caving inward), which can lead to injury.
- Hip Crease Below Parallel: The standard definition of a full squat is when the hip crease (the fold where your thigh meets your pelvis) drops below the top of your kneecap. This indicates adequate depth and ensures you're engaging the full range of motion.
Important Considerations:
- Mobility: Limited ankle, hip, or thoracic spine mobility can hinder your ability to reach proper depth. Address these limitations with targeted stretches and exercises.
- Stance: Experiment with different stance widths and toe angles to find what feels most comfortable and allows you to achieve depth safely.
- Core Engagement: Maintain a tight core throughout the squat to stabilize your spine and prevent injury.
- Progression: If you're struggling with depth, gradually work towards it by using assistance (e.g., squatting to a box) or performing partial squats.
Hitting the proper squat depth not only maximizes muscle activation but also ensures joint health and stability. If you're having trouble, consider working with a qualified coach or trainer who can assess your form and provide personalized guidance.
