The squat is one of the best exercises that can be done. Whether it is back, front, overhead, zurcher, goblet, bodyweight, or whatever, everyone should be doing it. In fact, everyone does it on a daily basis when you do your morning ritual involving a porcelain thrown (if you don’t, eat more fiber). This movement is so important that I have people well into their ninetieth decade doing box squats and some with added weight! It’s that important.
The question of how safe squatting is, especially deep squats, has been debated for a long time. Many variations, depths, and equipment have been looked at scientifically in the past. Much of the research supports the safety and effectiveness of squatting. I am a supporter of squatting, especially through a full range of motion (or deep squats) as well as raw (without wraps, belts, etc.). Some strength coaches may disagree with me (especially older ones) but as new research is done, I will try to present the facts to support my opinion.
A new study done looked at relative muscular effort (RME) in squatting and how it is affected by depth and load in ten trained women. These were done across the hip extensor, knee extensor, and ankle plantar-flexor. (I will not discuss the methods used. Original article is cited at the end of the article for reference.) Their findings showed that RME in the knee extensor increased with depth, but not with load. The ankle plantar-flexor showed the opposite. Hip extensor RME increased with depth and weight.
Translated: Squat deep and for reps for quadriceps work, deep and/or heavy for glute work, and heavy for ankle strength.
This study proves that squatting deep is best. This isn’t the first research done on this subject and it won’t be the last. Deep squats can improve many aspects of a human performance as well as aesthetics. Want to grow larger thighs? Squat deep for high reps (and no ladies, this will not make you look like a freak). 1981 Mr. Olympia 3rd place finalist Tom Platz had some of the most impressive thighs known in any sport. He is rumored to have squatted 635 lbs. for 8 reps, 350lbs. for 52 reps, and 225 for 100 reps. In fact, you can see on youtube.com Platz performing 23 reps of deep squats using 495 lbs. No small feat.
Squat deep and for reps. This should be the majority of your squatting. Oh, and if you aren’t squatting, you should be.
Reference:
Bryanton, Megan A.; Kennedy, Michael D. Ph.D.; Carey, Jason P. Ph.D., P. Eng: Chiu, Loren Z.F. Ph.D. Effect of Squat Depth and Barbell Load on Relative Muscular Effort in Squatting. J Strength Cond Res. Published ahead of print.
