Deep Squats

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Are Deep Squats Destroying Your Knees—or Making Them Stronger?

It’s one of the most debated questions in the fitness world. For years, people have taken sides—some say never go below parallel or you’ll wreck your knees, while others swear by the benefits of full-range deep squats. So what’s the truth?

Let’s break down the latest science and give you a clear answer, once and for all.

What the Latest Research Says About Deep Squats

A brand-new review took a deep dive into this exact question. A team of researchers analyzed 15 high-quality studies, including randomized controlled trials, cohort studies, systematic reviews, and even a case study. It’s one of the most comprehensive looks at how deep squats affect knee health.

And the results?

Deep squats do not damage your knees—when performed correctly. In fact, many of the studies found that squatting past parallel may help strengthen the knee joint over time.

But (and it’s an important “but”), this doesn’t apply to everyone equally. There are a few key factors to consider before diving into full-range squats.

Should You Be Doing Deep Squats?

For most people, the answer is yes. Deep squats, when done with proper form and control, can:

Increase joint range of motion
Activate more muscle fibers in the quads, glutes, and hamstrings
Improve overall knee stability and control

However, some individuals should proceed with caution or avoid deep squats temporarily.

Who Should Be Careful with Deep Squats?

Those with existing knee injuries, especially involving the meniscus or ligaments. It’s not that you’ll never be able to squat deep again, but you need to rehab smartly and work your way back gradually.
People lacking mobility in the hips, ankles, or thoracic spine. When mobility is limited, the body compensates—and this often results in poor squat mechanics and added stress on the knees.

Mobility & Technique Matter More Than Depth

Many people think that good deep squats are about pushing your hips wide—but actually, allowing your knees to travel forward is just as important. That takes a good amount of ankle mobility.

This is why you often see lifters:

Placing plates under their heels
Wearing weightlifting shoes with an elevated heel

These are useful tools, but the best long-term solution is to improve ankle mobility directly. Address the root cause rather than masking the limitation.

✅ Tip: If you struggle with mobility, focus on that first before loading up heavy. Quality movement should always come before depth or weight.

Progress Slowly—Don’t Jump Into Deep Squats with Heavy Weight

If you’ve been squatting to parallel and decide to start going deeper, don’t use the same weight right away. Your knees and connective tissues need time to adapt to the new range.

Reduce the load, control your movement, and gradually rebuild from the deeper position. It’s not just about going lower—it’s about going lower with intention and control.

So, Are Deep Squats Bad for Your Knees?

No. Full-range squats, when done correctly, are not harmful to your knees. In fact, they can be a powerful tool for building strong, resilient joints—as long as you:

Use proper technique
Work within your current mobility and capacity
Progress your load and depth gradually
Avoid pushing through pain or pre-existing injuries

It’s not the depth that’s dangerous—it’s poor form, ego lifting, and ignoring mobility issues that cause problems.

Final Thoughts

Deep squats are not the enemy. They’re one of the most functional, full-range strength movements you can do—if you respect your body’s current capabilities and work to improve your technique.

Ready to unlock your full strength potential?
Our expert-designed training program helps you master squats safely, improve mobility, and build bulletproof knees—so you can lift stronger, move better, and stay injury-free. Join now and train smarter, not just harder!