You may think, “Sure, I’ve done squats before, but what’s all this about ‘below parallel’?” This technique is not just for advanced, elite, or hard-core bodybuilders. This is for anyone seeking to elevate their fitness game, boost strength, enhance mobility, and fire up fat loss.
The squat below parallel is where the real magic happens. It’s the point where your hip joint goes below knee level. Not only does this deeper range of motion increase the involvement of your gluteal and hamstring muscles, but it also enhances your overall strength and functional mobility. But, like every power move, it’s not without its caveats. It requires great technique, careful execution, and yes, it will require some serious effort.
Throughout this article, we will break down the steps for squatting below parallel, discuss the benefits, address common misconceptions, and demonstrate how to incorporate it into your workout regime safely. Whether you’re a seasoned gym-goer or someone just starting their fitness journey, we have the tips and techniques to help you master the below parallel squat and supercharge your strength training. Let’s get those glutes and quads working like never before!
So, are you ready to change your squat game forever? Let’s do this. And remember, it’s you versus you, so let’s beat yesterday!
Table of Contents
What Does Squat To Parallel Mean
To understand what a below parallel squat is, you first have to understand what a parallel squat is.
A parallel squat is a type of squat exercise that involves lowering your body to a point where your thighs are parallel to the floor. A lot of people will tell you that this is the proper squat form. Here’s a more detailed breakdown:
- Position: Stand with your feet shoulder-width apart or wider, toes pointing slightly outward. The exact foot placement can vary based on individual comfort and hip mobility.
- Descent: Begin by pushing your hips back, bending your knees and ankles, and lowering your body as if sitting back on a chair. Keep your chest up, your back neutral, and your eyes looking straight ahead.
- Parallel Point: Continue lowering until your thighs are parallel with the ground. This is the key defining characteristic of the parallel squat. When viewed from the side, the highest point of your thighs at the hip joint should be even with the top of your knees.
- Ascent: Push back up through your heels, keeping your core engaged and your chest up. Extend your hips and knees to return to the standing position.
The parallel squat is a great exercise for building lower body strength, particularly in the quadriceps, hamstrings, and gluteal muscles. It also involves your core and lower back muscles to stabilize your body throughout the motion.
What Is A Squat Below Parallel
Squat below parallel is a strength exercise where you lower your body past the point where your thighs are parallel to the floor, specifically until the hip joint is lower than the knee. This deeper squat engages more muscle groups, notably the glutes and hamstrings, for increased strength and flexibility.
How deep should an ATG squat be? Watch the video below to find out.
How To Perform A lower Than Parallel Squat
Using the correct form during a squat is imperative due to the weight you’ll be using.
If your form is wrong, you can cause severe issues to your knees and back; you want to avoid partial squats where you reverse motion halfway down; this causes stress on your knee joints.
You want to squat down until your hips are lower than your knees while your knees are pushed out and aligned with your feet. You are, again, making sure to keep your back straight and never rounded.
Here are step-by-step instructions to perform a below-parallel squat with a barbell.
- Your starting position will be with the barbell supported on top of your shoulders. Your chest should be up, and your head should be facing straight ahead. Your stance should be hip-width, with your feet comfortably turned out.
- Lower yourself by dropping your knees instead of moving your hips back. When your knees move forward, keep them aligned with your feet. Your main goal is to keep your torso as straight and upright as possible.
- Keep moving slowly until your upper legs touch your lower legs; keep the weight on the front of the heel. Once you’re down, reverse the motion and push yourself back to the starting position.
Muscles Worked During a Squat
Squats are a compound exercise involving multiple joints and working for multiple muscle groups simultaneously. Here are the primary muscles worked during a squat:
- Quadriceps: These muscles, located at the front of your thigh, are primarily responsible for extending the knee during the ascent of the squat.
- Glutes (Gluteus Maximus and Minimus): Your glutes are heavily involved in the squat, particularly as you push your hips up from the bottom position of the squat.
- Hamstrings: These muscles at the back of your thigh aid in hip extension along with the glutes and help control your body during the descent of the squat.
- Hip Adductors: These inner thigh muscles help stabilize your legs during the squat.
- Calves (Gastrocnemius and Soleus): These muscles help stabilize your ankles during the squat.
- Core (Rectus Abdominus, Obliques, and Erector Spinae): Your abdominal and lower back muscles are essential for maintaining an upright posture and stable spine during the squat.
- Lower Back (Erector Spinae): This group of muscles along your spine helps keep your back straight throughout the squat.
While these are the primary muscles worked, squats are a full-body exercise. Depending on the type of squat and the weight used, they can also engage muscles in your upper body and back for stability and control.
Should Squats Go Below Parallel
If you are in good shape without any physical ailments that will cause your form to hinder your safety, then there are multiple benefits to squatting ass-to-grass.
Increased Muscle Activation
One of the most significant benefits of squatting below parallel is heightened muscle activation, especially in your body’s posterior chain, which includes the gluteus maximus and the hamstrings.
During a parallel squat, the primary muscle group working is the quadriceps. However, when you go deeper, below parallel, the engagement of your glutes and hamstrings significantly increases.
Full-range muscle activation leads to more balanced lower body strength development and improved overall muscular symmetry.
Enhanced Mobility and Flexibility
Squatting below parallel is pivotal in boosting mobility and flexibility, particularly in your hips, knees, and ankles.
Deep squats mimic various natural movements such as sitting, bending, or lifting heavy objects from the ground.
This range of motion equips you for real-world physical tasks and helps maintain and improve joint flexibility and health.
Regularly performing deep squats can contribute to better performance in other exercises, improved sports performance, and a decreased risk of injury.
Greater Strength Gains
As with any workout, the greater the challenge, the greater the reward. Squatting below parallel offers superior strength gains.
As you go deeper in your squat, the force required to push back up increases, adding difficulty and leading to more significant strength developments over time.
By integrating below-parallel squats into your fitness regimen, you can expect improved strength in both your lower body and your core, owing to the stabilization needed during this compound movement.
Improved Bone Density
Deep squats are a form of weight-bearing exercise known to increase bone density. As you squat below parallel, your body has to work against gravity to push back up, putting pressure on your bones.
This pressure stimulates bone-forming cells and helps improve the density of your bones. This is particularly beneficial as we age and bone density begins to decline, making this exercise a potent defense against conditions like osteoporosis.
Enhanced Core Stability
Finally, squatting below parallel can significantly improve your core stability.
While the exercise primarily targets your lower body, your core muscles—including your abs, obliques, and lower back — are actively engaged to maintain balance and proper form throughout the movement.
Over time, this can increase core strength and stability, benefiting your performance in other exercises and your posture and overall balance in daily life.
Common Squatting Mistakes
While squatting is an essential exercise in many workout routines, it’s also one where many people make mistakes.
Here are some common squatting mistakes that can compromise your form and potentially lead to injury:
1. Neglecting to Keep a Neutral Spine: Proper spinal alignment is crucial during a squat. Arching your back excessively or rounding your back can put undue stress on your spine.
Aim to keep your back straight with a slight natural curve, engaging your core to maintain this posture.
2. Squatting with Knees Caving In If your knees buckle inwards during a squat, it can place additional stress on your knee joints and potentially lead to injury.
This usually signals a weakness in the glute muscles or the hip abductors. Keep your knees in line with your toes throughout the movement.
3. Lifting Heels Off the Floor: Your heels should stay firmly planted on the ground throughout the entire squat. If your heels lift, it can shift your balance forward and strain your knees. To prevent this, try to distribute your weight evenly across your feet, pushing up from your heels.
4. Looking Up or Down: Many people look up towards the ceiling or down at their feet during a squat.
This can cause you to lose balance or strain your neck. Instead, maintain a neutral neck by looking straight ahead at a point on the wall.
5. Half Squatting: Not squatting deep enough (also known as half squatting) cheats you of the full benefits of the exercise.
Aim to lower your body until your thighs are parallel to the ground or deeper if your mobility allows and you’re not compromising form.
6. Going Too Fast: Squatting is not about speed but control. Lower your body slowly and push back up in a controlled manner.
This will help you maintain form and maximize muscle engagement.
Consult with a certified personal trainer if unsure about your form is always a good idea. They can provide personalized advice and corrections to help you perform squats safely and effectively.
Who Shouldn’t Squat Under Parallel
While squatting below parallel can be beneficial, it’s not suitable for everyone. The ability to perform deep squats safely depends on several factors, including mobility, strength, injury history, and individual anatomy.
Here are some groups of people who should be cautious about squatting below parallel:
- People with Certain Injuries or Conditions: Anyone with knee, hip, or lower back injuries should be cautious about squatting below parallel. The increased range of motion can put more stress on these areas. Conditions like arthritis may also limit your ability to squat deeply without pain or discomfort.
- Individuals with Limited Mobility: Deep squats require significant hip, knee, and ankle flexibility. With limited mobility in these areas, squats below parallel might lead to poor form and a potential injury. Always work within your current mobility range, and consider working with a physical therapist or trainer to improve your flexibility safely.
- Those New to Strength Training: If you’re new to strength training, it’s crucial to master the basic squat form with lighter loads before moving on to more advanced variations like the below-parallel squat. Jumping into deeper squats without proper preparation can increase the risk of injury.
- People with Certain Anatomical Differences: Everyone’s body is built a bit differently. Due to their hip socket’s depth or femur length, some people might find it challenging or uncomfortable to squat below parallel. This doesn’t mean they’re doing something wrong—it just means they need to find the squat depth that works best for their body.
Always consult a healthcare professional or a certified personal trainer before incorporating new, advanced exercises into your workout routine.
They can assess your capabilities and provide personalized advice to help you exercise safely and effectively.
Are Squats Below Parallel Bad For Your Knees
Squats are only bad for your knees if you’re using the wrong technique or reversing the motion too soon; this is what I mean by that.
The four separate ligaments that protect your knees; are the (MCI, ACL, LCL, and PCL) These ligaments can do their job best when they are at full flexion and full extension.
When you’re standing still, this would be considered a full extension; when you’re crouched down, and your hips are below your knees would be regarded as afull flexion.
Knee problems can happen when you’re reversing the motion of the squat halfway due to this being the worse position for your knee ligaments to do their job.
If you do a parallel squat and start to push the weight back up when you are at a 90-degree position, you’re right in the middle of full flexion and extension.
This is the weakest part of the knee’s protection, and you can do severe damage this way.
The other problem is that when people squat parallel or above, they can use more weight since they’re not going as low, but this is asking your knee joints to do even more.
You can see why this is the worse possible spot to reverse the squatting motion. Another option is using different equipment, like a trap bar. This will change the center of gravity, making it more comfortable for some people.
Tips To Improve Your ATG Squat Form
Improve Mobility and Flexibility
A lack of depth in squats can often be attributed to poor mobility or flexibility, especially in the hips, knees, and ankles. Include regular mobility drills and stretching routines in your workout regimen.
Hip flexor stretches, ankle mobility drills, and deep bodyweight squats can significantly help improve your range of motion. Over time, these exercises will allow your body to comfortably and safely achieve a deeper squat.
Strengthen Your Core
A strong core is crucial for maintaining proper form when squatting below parallel. A robust core can support your spine, keep your torso upright, and prevent you from rounding your back.
Consider adding exercises like planks, leg raises, and Russian twists to your routine to build core strength, enhancing your squat performance.
Practice With Goblet Squats
Goblet squats can be a fantastic tool for improving your squat depth. Holding a kettlebell or dumbbell close to your chest, perform your squat.
This front-loaded weight helps you maintain balance, making it easier to squat deeper while keeping your torso upright. As your comfort and form improve, you can gradually transition to barbell squats.
Focus on Gradual Progress
Avoid rushing into squatting below parallel, particularly if you’re lifting heavy weights. Instead, gradually increase your squat depth over time.
You might start with parallel squats, then move on to slightly deeper squats, and eventually to full, below-parallel squats as your strength and flexibility improve.
Get Professional Guidance
Finally, consider seeking advice from a professional trainer or a physical therapist. They can provide personalized tips and corrections based on your body’s needs and capabilities.
Proper form and technique are critical in squatting below parallel to prevent injuries and reap the full benefits of the exercise.
Common Reasons You Can’t Squat Lower Than Parallel And How To Fix Them
Squatting lower than parallel is a challenging movement that requires a harmonious interplay of strength, mobility, and flexibility. However, several factors can inhibit your ability to perform this movement effectively:
Lack of Hip Flexibility
Your hips are crucial in squatting below parallel. They must be flexible enough to allow your thighs to go past parallel without compromising your spinal posture.
If your hip flexibility is limited, you might struggle to achieve the desired depth or maintain the correct form, often leading to an overly forward-leaning posture or an arched lower back.
Improving your hip flexibility can significantly enhance your ability to squat below parallel. Here are some ways to work on your hip flexibility:
1. Stretch Regularly: Incorporate hip mobility exercises and stretches into your workout routine. Dynamic stretches, like leg swings or hip circles, can be particularly effective to warm up the muscles before your workout. Static stretches, like the pigeon pose or butterfly stretch, are beneficial post-workout to improve flexibility over time.
2. Deep Bodyweight Squats: Practicing deep bodyweight squats can help improve your hip flexibility while familiarizing your body with the mechanics of the movement. Lower your body as far as possible while keeping your feet flat and back straight. Hold at the bottom for a few seconds before rising back up.
3. Foam Rolling: Using a foam roller on your hip flexors can help to release tension and increase flexibility. Spend a few minutes foam rolling these muscles each day to promote better mobility.
4. Yoga is a fantastic practice to improve flexibility across the body, including the hips. Poses like the Warrior series, Cobra, and Downward-Facing Dog can help stretch and open the hip joints.
Lack of Ankle Flexibility
Ankle mobility is another significant factor in squat depth. If your ankles lack flexibility, your heels may lift off the ground as you descend into the squat, causing instability and a potential strain on your knee joints.
Adequate ankle mobility lets you keep your feet flat throughout the squat, maintaining balance and enabling a deeper descent.
Improving ankle flexibility can be a game-changer in achieving a deeper squat. Here are some steps you can take to enhance your ankle mobility:
1. Ankle Mobility Exercises: Incorporate specific exercises into your routine to increase ankle mobility. Exercises such as ankle circles, calf stretches, or ankle flexion and extension movements can be highly effective.
2. Deep Squats with Support: Perform deep squats while holding onto a sturdy object, like a pole or doorframe. This support allows you to focus on stretching your ankles and calves without worrying about balance. You can also use a slant board to improve your flexibility.
3. Foam Rolling: Use a foam roller or a massage ball to work on your calves and the Achilles tendon. This can help relieve tightness and promote greater flexibility.
4. Heel Raises: Stand with your feet hip-width apart and slowly raise your heels off the ground, coming onto your toes. Then, slowly lower your heels back down. This can help strengthen your calves and improve your ankle flexibility.
5. Use a Wedge or Weightlifting Shoes: While working on your ankle flexibility, you can use a wedge or weightlifting shoes with a raised heel during squats. This can help you maintain proper form while improving your ankle mobility.
Consistency is key when working on mobility. Regularly incorporating these practices into your routine can make noticeable improvements over time. Always ensure to perform these exercises in a controlled manner, avoiding any movements that cause pain.
Lack of Strength
Lastly, squatting below parallel is a strenuous activity that requires significant starting strength, particularly in the lower body and core muscles.
If your muscles aren’t strong enough to control the descent and power you back up, you’ll likely struggle to perform deep squats.
This lack of strength can also compromise your form, increasing the risk of injury.
It’s important to remember that improving these areas gradually requires consistent effort and potentially professional guidance to ensure exercises are performed correctly and safely.
Exercises that mimic the leg extension work perfectly to help increase your strength.
Powerlifting and ATG Squats
Powerlifting squats and Ass-To-Grass (ATG) squats are variations of the classic squat exercise, but they are typically performed with different goals and techniques.
Powerlifting Squats: In powerlifting, the primary goal is to lift as much weight as possible.
Because of this, powerlifters generally perform a low-bar back squat, where the barbell is positioned lower on the back, creating leverage that allows the lifter to handle heavier weights.
The depth of a powerlifting squat is usually until the hip joint is just below the top of the knee or roughly parallel.
This depth is required in most powerlifting competitions, allowing powerlifters to lift maximum weight while minimizing the risk of injury and staying within powerlifting rules.
ATG Squats: Ass-To-Grass (ATG) squats are deep squats that aim to get your hips as low as possible, ideally until your hamstrings are resting on your calves, hence the name “ass to grass.”
ATG squats require significant mobility and flexibility in the hips, knees, and ankles. They are often performed with a high-bar position, where the barbell is placed on top of the trapezius muscles, closer to the neck.
This position facilitates a more upright torso, which is beneficial for deep squats.
While you may not be able to lift as much weight with an ATG squat as with a powerlifting squat, the increased range of motion can lead to more significant strength and flexibility gains in the lower body.
Choosing between powerlifting and ATG squats depends on your goals, mobility, flexibility, and personal preference.
Both can be effective exercises with proper form and complement each other in a well-rounded strength training program.
Conclusion
Squatting below parallel is a potent exercise that, when done correctly, offers an array of benefits, from improved muscle strength and flexibility to enhanced joint health and core stability.
Whether you’re an aspiring powerlifter, an avid gym-goer, or a fitness newbie, incorporating deep squats into your routine can propel your fitness journey forward.
But the key is mastering the form, understanding your body, and respecting its limitations.
By diligently working on your hip and ankle flexibility, bolstering your strength, and avoiding common squatting mistakes, you can safely achieve a deeper squat depth. Remember, progress takes time.
So, focus on gradual improvements rather than immediate results, and consider seeking professional guidance if needed.
Ultimately, the most important thing is listening to your body, whether squatting to parallel in a powerlifting competition or aiming for ass-to-grass depth in your workouts.
Strive for a depth that challenges you and feels comfortable and sustainable. In the end, be kind and squat
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