How deep should you squat?
For most people, squatting to at least parallel gets the most out of the movement. Going deeper is great if you can keep a neutral spine and stable knees the whole way.
The parallel benchmark
Parallel means the crease of your hip reaches the top of your kneecap. Below that you get more work from the glutes and quads through a bigger range.
When to adjust
If depth makes your lower back round or your heels rise, work on ankle and hip mobility first, and squat to the depth you can own with good position.
FAQ
Are half squats useless?
No, partial ranges have a place for specific goals, but full range squats build the most strength and control for most trainees.
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