{"id":11275,"date":"2026-03-19T10:44:21","date_gmt":"2026-03-19T16:44:21","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=11275"},"modified":"2026-03-19T10:44:21","modified_gmt":"2026-03-19T16:44:21","slug":"how-low-should-squats-go","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2026\/03\/19\/how-low-should-squats-go\/","title":{"rendered":"How Low Should Squats Go"},"content":{"rendered":"
<\/div>

How low should squats go is definitely something that has evolved over the years since my days as a personal trainer. I can still remember telling my clients that their thighs should not go below ninety degrees and that their knees should not go past their toes. The post below from Elizabeth Millard<\/a><\/strong> brings us up to speed on the current findings.<\/p>\n

\"How<\/p>\n

Whether you\u2019re loading a barbell on your back,\u00a0racking a kettlebell\u00a0over your shoulder, or just warming up with bodyweight squats, one question remains a constant: What is the proper squat depth?<\/p>\n

How low you go is as important to your performance, safety, and results as how much weight you press, so squat depth should be high on your form checklist, according to\u00a0Carol Mack, D.P.T., C.S.C.S.<\/a>, doctor of physical therapy and strength and conditioning coach. Read on to learn why.<\/p>\n

How Low Should You Squat?<\/h2>\n

\"man<\/p>\n

Unless you\u2019re a competitive powerlifter whose goal is to squat as much weight as possible, Mack recommends squatting as deep as you can comfortably without sacrificing form. A deeper squat helps to fire up the muscles more efficiently and builds strength in a greater range of motion, which is important if you\u2019re training for anything beyond aesthetics, like athleticism or\u00a0everyday function<\/p>\n

But your squat depth will vary based on a few personal factors, like \u201cwhether you have\u00a0knee,\u00a0hip, or\u00a0ankle\u00a0pain, and if you have enough\u00a0mobility\u00a0to go deeper,\u201d says Mack.<\/p>\n

What If Your Knees Drift Past Your Toes?<\/h2>\n

One unrelenting myth about squat depth is that you should never\u00a0let your knees go past your toes. While this cue may indicate other form mistakes you may be making \u2014 such as not\u00a0hinging at the hips\u00a0\u2014 Mack says that your knees will likely drift past your toes if you\u2019re going into a deeper squat, particularly with an activity like powerlifting.<\/p>\n

\u201cDon\u2019t worry about your knees coming forward when going past 90 degrees,\u201d she says. \u201cOf course, don\u2019t force yourself deeper if you feel pain or a tight spot. But if you\u2019re comfortable going deeper and you\u2019re listening to your body, then it\u2019s OK to go lower.\u201d<\/p>\n

One alignment tip that helps, she adds, is to look down and make sure your knees are in line with your middle two toes, rather than splaying outward. (Just be sure to apply this tip during your warm-up and not, say, during a PR attempt.)<\/p>\n

How Can You Improve Squat Depth?<\/h2>\n

\"woman<\/p>\n

If squat depth is something you struggle with, here are some strategies to help you get lower.<\/p>\n

1. Focus on your hips<\/h3>\n

Because squat depth is not just about your\u00a0quads and glutes, focusing on the hips can be a game-changer, Mack says.<\/p>\n

Instead of dropping your butt straight down, try sending your hips back slightly \u2014 known as\u00a0hinging\u00a0\u2014 as you lower into your squat. This will help you bend with more hip flexion (a.k.a. bringing your knees closer to your chest), which can improve depth.<\/p>\n

It\u2019s also important to keep your knees from caving inward as you approach the bottom of your squat and drive up to stand.<\/p>\n

\u201cThat might require adding hip mobility or strengthening to your routine to improve your squats,\u201d Mack notes.\u00a0Hip mobility exercises\u00a0can do more than help squat depth, too. They can reduce the strain on the body from\u00a0sitting too much, improve overall\u00a0flexibility, and give you greater\u00a0range of motion.<\/p>\n

2. Increase ankle mobility<\/h3>\n

Mack adds that it\u2019s also important to have greater ankle mobility. This aspect of the squat can sometimes get ignored, but it plays a huge part in helping you get deeper. If you ever feel your ankles lifting off the ground during a squat, that\u2019s a sign that you need to improve your mobility.<\/p>\n

Ankle-strengthening exercises\u00a0can give you greater mobility and stability to support your squats, no matter how deep you go.<\/p>\n

3. Strengthen your core<\/h3>\n

Finally, remember that squats involve your spine as well, Mack says.<\/p>\n

\u201cSome people have trouble keeping their trunk upright as they move deeper into their squat,\u201d she says. \u201cThis can throw off alignment throughout the squat movement. It can happen for a lot of reasons, including mobility, but core strength is a big culprit.\u201d<\/p>\n

If you tend to round your back as you come into a squat, or feel your upper body collapse as you\u2019re pushing back up to standing, that usually means you need to integrate more core work into your routine, she suggests.<\/p>\n

Fortunately, there are\u00a0tons of options\u00a0for that, and much like the other mobility and strengthening choices here, you\u2019ll be reducing your risk of injury and improving your form for a breadth of moves, including squats.<\/p>\n","protected":false},"excerpt":{"rendered":"

How low should squats go is definitely something that has evolved over the years since my days as a personal trainer. I can still remember telling my clients that their thighs should not go below ninety degrees and that their knees should not go past their toes. 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