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Don't skip on squats!
Don't skip on squats!
“Squatting past your toes is bad for you! You’ll get hurt”
“Squatting past your toes does damage to your knees, never let it go forward”
“If you squat deep, your knees will go past your toes and that will cause problems for your knees”
Ever heard of statements like this? Do you get different advice on this? Well, let’s get into details.
The information written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a qualified healthcare professional before applying the suggestions.
The squat is the most highly utilised movement, be it in fitness, rehab or in our daily activities.
For example: picking up heavy objects from the ground, going to the toilet, taking photos from a low angle (for all the posers ><)
There are some who advise not to have the knees forward and there are some who do. Is it wrong? It depends, when programming exercises or assessing movements, it is all individualised.
Types of squat
90° squat
Parallel squat
ATG squat (Ass to ground) / Deep squat
Each movement occurs at different ranges and has different utilisations.
The 90° squat & parallel squat is more of a restricted squat, where the ankle and knee movements are restricted.
In the ATG squat , hip, knee and ankle ranges are greater and there is a forward movement of the knees passing the toes.
No, it is not harmful, unless…
Being able to squat deep means having good hip and ankle mobility. In this case, the knee has to have some forward movement pass the toes. [1] Unless you have pre-existing injuries i.e. ligament injuries or patellofemoral disorders, avoiding going into the deep squat may be advisable as it causes more compressive and shear stress on the inner structures of the knee.
2. I am unable to get into a deep squat..
The squat requires ankle, knee and hip mobility. All these movements correlate with each other and the mobility of these joints may determine the range for your squats. [2] It is observed that ankle dorsiflexion plays an important factor for deeper squats. When the ankle is able to take the forward motion of the knee, your hips are able to travel lower and deeper into the range.
3. Must I squat deep?
If you are able to squat deep, great. If not, there are multiple reasons for why you couldn’t and that’s where your coach or physio comes in. They are able to assess and determine the how and why.
Getting into and ATG (ass to grass) squat / full squat has its benefits. However, not everyone can get there comfortably. That is why, it is important to seek professionals who understands your goals, movements and body to help you achieve it.
References:
Schoenfeld, B., 2010. Squatting Kinematics and Kinetics and Their Application to Exercise Performance. Journal of Strength and Conditioning Research, 24(12), pp.3497-3506.
Endo, Y., Miura, M. and Sakamoto, M., 2020. The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength. Journal of Physical Therapy Science, 32(6), pp.391-394.
Hope you learn something new! Do not hesitate to contact us if you want to better understand your training goals! 🙌🏼
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