Today I’m going to share what you can do if you can’t squat to full depth yet.
If you’re not sure, a full depth squat is when your hip crease is below your knee joint, as shown in this picture.
This doesn’t come easy to most people, due to too much sitting, not enough walking, and lack of general mobility.
Fortunately, it’s a relatively easy fix so you can squat better, build lean leg muscle, and even possibly relieve back pain due to strengthening your whole body.
To increase your squat depth, try out these 5 simple tips:
1. Become a pole dancer – I’m only half kidding, because this can really help. Hold on to a pole, railing, column, or anything stable and squat down. You might be surprised as to how far you can go down and really get into the squat.
2. Record yourself – Prop up your phone and record yourself squatting from the side. Asking other people won’t help because they usually don’t squat deep enough either. Video is awesome because it can show you the truth about your squat depth.
3. Goblet squats – Sometimes it’s hard to get the hang of a barbell squat at first. Front loaded weights allow you to squat deeper due to different leverages, and will allow you to practice your squat depth with a much lighter weight. You can still make good progress with this lift alone too, at least in the beginning.
4. Increase mobility – Having tight muscles and joints can really limit your ability to squat well. Stretch quads, hamstrings, and hips lightly, and do lots of warm up reps with little to no weight. Extra blood flow is always good too.
5. Practice more – This should go without saying, but it’s still worth saying. Since squatting isn’t easy for most adults (despite the fact humans are born with the ability), practice is important. The more you practice, the better you get so yeah, do that.
Got any other tips to add? Post em in the comments!
And if you want to get leaner and look great year round, download my ebook here: