Introduction

How the deep squat can boost your fitness and performance

If you're spending time working out to get leaner, build muscle and strength, you'll be interested in this article. Science tells us that regular deep squats can significantly support these goals.

What can the squat do?

In a controlled 12-week training study by Bloomquist et al. (2013), two groups of male subjects were compared who performed squats of different depths - one group with shallow squats (flexion up to around 60°) and one with deep squats (flexion up to around 120°). The aim was to investigate the muscular adaptations to the different ranges of motion. The results showed that the group with the deep squats achieved significantly greater increases in the muscle cross-sectional area (hypertrophy) of the quadriceps. Of particular note was that this hypertrophy was evenly distributed across the entire anterior thigh. In contrast, the flat squat group only showed a measurable muscle increase in the upper thigh area.

In addition, maximum isometric strength and jumping performance also increased more in the deep squat group than in the comparison group. The authors of the study concluded that a greater range of motion during squats not only leads to higher muscle mass, but also improves functional strength parameters more significantly than shallower squats.

The barbell squat

The study showed that athletes who performed deep barbell squats were able to increase their vertical jump by 13%. The second group, who only performed shallow squats, recorded a vertical jump increase of 7%. Full depth squats increase bone density and increase spinal stability by strengthening the lower back.

The deep squat

Deep squats generate less pressure on the knees than shallow squats. The study states: „When you squat deeper, the contact between the back of the thigh and the calf reduces knee joint forces. When the knees can move freely during a deep squat movement, passive forces are built up in the ligaments and tendons, and therefore active muscle forces as well. Stable knees are important, no matter what age or stage of life you are in.

Conclusion

Regular squats are not only important to improve posture and prevent injuries, but also accelerate muscle growth in all the muscles in your body. In addition, squats are a basic requirement for a variety of movements such as throwing, sprinting and jumping. AIMO motivates you to regularly perform an important number of squats, the quality of which you can control with the AIMO Scan. Have fun squatting!

And now it's your turn. Scan your deep squat and find out where you still have potential with AIMO.
Here you can find out more about the technology behind the scan and the workouts.

Sources

Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European Journal of Applied Physiology, 113(8), 2133-2142. https://doi.org/10.1007/s00421-013-2642-7

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