What are the benefits of a deep squat?
- Increased activation of Gluteus Maximus and other hip extensors
- Increased knee stability
- Decreased shear forces on the ACL (Anterior Cruciate Ligament) and PCL (Posterior Cruciate Ligament) with squatting past 90⁰
- Functional exercise that requires simultaneous, coordinated interaction of multiple muscle groups
What are the risks of a deep squat?
- Increased compressive forces on the menisci and articular cartilage of the knee with increased flexion
- Inadequate spinal stabilization can result in excessive shear or compressive forces and result in injury
Tips for keeping it safe?
- Ankle mobility is key! Your heels should stay in contact with the ground throughout the squat
- Keep a neutral or slightly extended spine
- Sit back into the squat and resist pushing the knees forward to reduce placing increased stress on your knees