I’m one who can appreciate the great diversity of squats in the world. High squats, low squats, front squats, back squats—they’re all beautiful. And yet, people on the internet love to argue about which squat is the best. So here’s a little guide to squat depth, and how to find the squat that’s right for you. The short, easy answer is that you probably want to squat "to parallel," and I'll explain what that means, but there are advantages to squatting lower and higher than parallel, depending on your goals in the gym.
If you can only bend your knees partway before the movement falls apart, you might be told that you're squatting "high," or that you aren't squatting "to depth." If the person who says this is a coach, trainer, or a friend whose advice you value, listen to them, and try to squat deeper. (In a minute I'll give you some tips for how to do that.) On the other hand, if that person is some internet rando or a busybody at your local gym, you do not owe them any specific squat depth and they should mind their own business.
Most people should squat to parallel
The best squat depth for most people is squatting "to parallel." This means your thighs are parallel with the floor, or to put it another way, your hips and your knees are about on the same level. (If your hips go lower than your knees, you're "below parallel" and if your hips stay above your knees you are "above parallel.")
If you compete in powerlifting, you know that judges will look very carefully at your position in the bottom of the squat to know whether you're doing the lift according to the rulebook. Usually the rule is that your hip joint (or the crease of your hip) needs to go lower than the top of your kneecap. Roughly, this corresponds to your thigh being parallel to the floor, and so people will describe this position as “parallel.” Here’s a video showing what this depth means, and how judges see it:
You get more range of motion, thus engaging your muscles better, than if you did a higher squat.
You may be able to squat more weight this way than if you go lower.
You have a consistent basis of comparison from one set to another. (If your squats get higher the more weight you load on the bar, you aren't actually as strong as you think.)
But usually people only squat that low if they have a good reason to do so. Sometimes that reason is personal preference: You may find that your squats are more comfortable (and you may even be able to lift more weight!) if you let your hamstrings kind of bounce off your calves at the bottom of the squat. As long as it's a controlled, precise movement, it's safe and may be effective for you, depending on your body type.
Low squats are also popular among some gym-goers who want to work on mobility at the same time as strength, or who want to make sure they're training their legs through their full range of motion.
Benefits of squatting low:
You train a larger range-of-motion for your leg and hip muscles than with a parallel squat.
You keep your hips and ankles limber.
When you might want to squat higher than parallel
Allow me to pause while the purists clutch their pearls, faint, and wait to be revived, before I note that it's actually not a terrible idea to purposely squat above parallel. There is a place for this in many people's training! I define high squats as those where your hip joint doesn't even get close to being on the same level as your knee. These are sometimes called "half squats" (because you're only going halfway to parallel) or sometimes even "quarter squats," if you're just bending your knees a bit.
High squats are also often done out of necessity. If you don't yet have the mobility for a parallel squat, or if you're working around an injury that prevents you from bending your knees all the way, you may need to choose between squatting high or not squatting at all. In most of those cases, squatting high is the better option of the two. To make sure you have a consistent target for every set of squats, you can use a tall box, placed just behind you, and squat down just until your butt touches the box. (You can also use a shorter box over time if you are working toward lower squats.)
Benefits of squatting high:
Squatting high is better than not squatting at all.
What if you want to squat deeper, but you can't? Most of the time, the issue is ankle mobility. Even though your legs are doing most of the work, and your back is helping to support the weight of the bar, the weak link in your squat is the flexibility of your ankles. Your ankles need to bend pretty deeply to allow you to squat to parallel or lower.
You can also work on ankle mobility over time with stretching and foam rolling. Also, try different stance widths and different types of squats (front squats, goblet squats, high bar, low bar) to see if some are more comfortable for you than others.
How to figure out which squat depth is right for you
You can move more weight if you only do a partial squat, and every gym has people who will tell you about their huge squat PRs but then it turns out they weren’t getting anywhere near parallel. If you are cheating your squats so you can brag about your numbers, swallow your ego and squat to parallel already.
That said, if you don’t like squatting low, but you do it because somebody told you you “should,” feel free to ditch that advice and squat to the level you prefer. Squatting ass-to-grass does not make you a better person.
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