Are Deep Squats Safe?

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
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