The Squat (Spot)light

-Written by Coach Harry

There used to be a massive poster in a gym I trained that stated ‘Think Deep, Squat Deeper’. Already being a deep squatter I looked at it for confirmation bias and always found comfort in the mantra. But when I applied critical thinking I very quickly realized that actually, this statement wasn’t all that it was cracked up to be.

For the longest time squat depth has been a popular topic, especially with coaches and their unequivocal desire to have their clients squat to maximum depth, and to do all manner of mobility drills to find those few extra inches if need be. And possibly rightly so. But technique, stretching and movement drills can only get you so far. 

Some very important elements that we should be taking into consideration when assessing and addressing squat depth are proportions and structural variables like hip flexion (bending or decreasing an angle) range of motion, hip structure and dorsiflexion (raising feet towards shins) capabilities.

PROPORTIONS

Our torso and limb proportions will affect how we move and look through all phases of the squat. The length of the torso (shoulders to hips), femur (thigh bone) and tibia (shin bone), and their relative lengths are factors that will affect squat depth and style.

An efficient squat might be categorized by requiring the barbell to travel vertically in a straight line. This in theory keeps the barbell trajectory positioned over the midfoot, which is necessary to maintain your balance with a load across your upper back.

When the knees and hips are unlocked from the top of the squat, angles and levers are created along the torso, hips and knees to keep the bar path vertical.  This means that the segmental/individual length of the torso, femur and tibia influence the position required to maintain the vertical bar path.

Tibia/Femur ratio:

• A shorter tibia (shin bone) in proportion to the femur (thigh bone) requires more forward lean and results in a more hip dominant squat. 

• A longer tibia in proportion to the femur requires less forward lean and results in a more upright squat that will appear deeper.

Femur/Torso ratio:

• A longer femur relative to the torso requires more forward lean and results in a more hip dominant squat.

• A shorter femur relative to the torso requires less forward lean and results in a more upright squat.

If an individual has really long femurs in proportion to a much shorter torso, they need to shoot their hips so far back and lean so far forward that it is not possible for them to squat “deep”. 

Since we’re different heights and lengths, a one depth fits all approach just isn’t going to cut it.

STRUCTURAL CONSIDERATIONS

Regardless of the type of squat we are looking at, whether it be a low bar back squat, a high bar back squat, a front squat, or any other variation of the squat, the squat is a movement that requires somewhere between 110 to 130 degrees of hip flexion.

Anything that limits hip flexion could therefore technically limit squat depth. 

Soft tissue limitations

Tight Hamstrings often bear the blame for lack of depth but they are often not the culprit. However one muscle that could limit hip flexion is glute max (biggest outer muscle in your butt) tightness. Normal passive (someone moving your leg for you into a stretch) hip flexion range of motion (performed with the knee flexed) should be 110-120 degrees with a tissue stretch end feel.

A way to test for glute max length is to lie down on the floor and have someone push your leg to end range in a straight leg raise.  If you then flex (bend) the knee, and push some more,  you should get more range into hip flexion.  If you do not, there is a restriction in the glute max.

Hip Structure

Another thing that can affect squat depth is an individual’s hip structure and how that matches up with their squat stance.  As the hip flexes, eventually the femur runs into the pelvis, and unless the pelvis tilts posteriorly (the front lifting up), this limits hip flexion.

Some individuals have a hip structure that allows for quite a bit of hip flexion in the sagittal plane (with the knee in line with the shoulder), while others need a little more abduction (wider stance) to get more flexion without the pelvis tilting posteriorly (the front lifting up).

The shape of your hip structure is determined by genetics. Some of us are born with a shallow hip socket making it easier to squat to full depth. This is sometimes called the “Dalmatian hip” and is prevalent among Eastern Europeans. The “Scottish hip,” which is prevalent among Western Europeans, has a deeper hip socket. For these individuals, it is more difficult to squat to full depth.

Dorsiflexion

Ankle dorsiflexion (lifting toes towards shins) is a major determinant of squat depth.  Limited dorsiflexion automatically makes the squat more hip dominant and will require the individual to lean forward more regardless of proportions. As discussed earlier, this in turn decreases squat depth.

Again, there could be soft tissue or joint restrictions that limit dorsiflexion.  A feeling of stretch or tension in the calf during dorsiflexion could reflect tightness of the Soleus (under the calf muscle) if the knee is bent.

The squat is a very complex biomechanical movement, especially when adding the additional external load of a barbell.

Depth alone provides only a limited point of view for everything that is going on, if you are only looking at depth, without considering all of these other factors, we will miss the bigger, more complex picture.

After considering all of the above it’s clear that if you’re someone that wants to improve squat depth, we must first look at ourselves and analyze what it is that might be hindering our movement and ultimately our depth. Luckily there are many quick fixes out there ranging from widening our feet stance to wearing elevated heel lifting shoes. But if our skeletal system is designed in such a way that ass to grass squats just simply isn't viable then we shouldn’t spend excessive time trying to correct something that isn’t really possible to correct. Instead, focus on improving your natural squat mechanics and intensity through increases in load and/or reps, quality of movement and consistency. Experimenting with different types of squats, equipment and set up will all assist in your continued progression.