Ever heard the saying, “Never squat past your knees”? It's a common piece of advice, often given with the best intentions of protecting those precious joints. But what if we told you that going deeper in a squat might actually be beneficial for your knee health? For years, many believed that deep squats–where your thighs go below parallel to the ground–put excessive stress on the knees, potentially leading to pain and injury.

But emerging research is starting to challenge this long–held belief, suggesting that when performed correctly, deep squats could be a valuable tool for improving knee strength and function. Physical therapy can also play a crucial role in guiding patients on how to perform these exercises safely and effectively, to ensure they reap the benefits without risking injury.

Getting to know how your knees work

Our knees are complex and vital joints that act as hinges that allow us to walk, run, jump, and simply move through our day. They are made up of bones, cartilage (a smooth tissue that cushions the bones), ligaments (tough bands that connect bones), and tendons (which connect muscles to bones). Keeping all these components healthy is key to pain–free movement.

One of the most common conditions that affects the knee is osteoarthritis, in which protective cartilage within the joint gradually breaks down and leads to pain, stiffness, and swelling. Weakness in the muscles surrounding the knee, such as the quadriceps (front of the thigh) and hamstrings (back of the thigh), can also contribute to knee instability and increase the risk of injury. This is where targeted exercises come in, which aim to strengthen these supporting muscles and improve the overall health and function of the knee joint.

For a long time, there was concern that deep squats placed too much compressive force on the patellofemoral joint (where the kneecap meets the thigh bone). This led to recommendations to avoid going too low during squats. However, researchers recently began to question this blanket recommendation, recognizing that the way an exercise is performed is just as important as the exercise itself. This curiosity led researchers to begin investigating the actual forces on the knee during different squat depths and the potential benefits of including deep squats in exercise programs.

Despite popular beliefs, deep squats may not be all that bad after all

A recent study aimed to explore the effects of deep squat exercises on knee joint health and function. Here's a breakdown of how the study was conducted:

• Participants: a diverse group of adults


• Exercise protocol: participants were guided by trained professionals on proper squatting technique at different depths, with some only going to a quarter squat, some to a parallel squat (thighs parallel to the floor), and others performing deep squats (thighs below parallel)


• Measurements: researchers used sophisticated equipment to measure the forces acting on the knee joint during the exercises; they also assessed participants' leg strength and asked them about any knee pain they experienced during the squats


• Duration: the study lasted for several weeks, allowing researchers to observe the long–term effects of the different squat depths

The primary findings were rather encouraging:

• No increased injury risk: when performed with correct form, deep squats did not show a significantly higher risk of pain or injury compared to shallower squats in the study participants


• Strength gains: participants who consistently performed deep squats actually showed greater improvements in their quadriceps and gluteal (buttock) muscle strength compared to those who performed shallower squats; stronger muscles provide better support for the knee joint


• Improved function: the group performing deep squats also demonstrated improvements in functional tasks, such as getting up from a chair and walking

These findings suggest that the long–held belief of deep squats being inherently dangerous for the knees may not be entirely accurate, especially when proper technique is emphasized.

Physical therapists are well positioned to guide patients on proper form

The key takeaway from this study is the importance of correct form. Just like any exercise, performing deep squats improperly can lead to strain or injury. This is where physical therapists can play a vital role. We are trained to assess your individual needs, identify any underlying issues, and teach you the proper technique for exercises like deep squats. This is how squats are typically integrated into one of our treatment programs:

• Comprehensive assessment: we always carefully evaluate each patient's current strength, flexibility, and any existing knee condition(s) present


• Personalized exercise program: we can design a program that gradually introduces squatting exercises at appropriate depths, tailored to your specific abilities


• Technique instruction: we will meticulously teach you the correct form for squatting exercises, focusing on:
  
  
  • Keeping your back straight
  
  
  • Engaging your core muscles
  
  
  • Ensuring your knees track over your toes
  
  
  • Controlling the movement throughout the entire range of motion
  
  
  
  
• Progression: as your strength and confidence improve, we can gradually progress the depth of your squats.

We can help you reduce your knee injury risk. Call us today!

Deep squats, when performed correctly, can be a powerful tool for strengthening the muscles around your knees, improving stability, and enhancing your overall lower body function. Don't let outdated myths keep you from potentially beneficial exercises.

If you're ready to take proactive steps towards better knee health, contact our clinic today to schedule an evaluation and learn how our expert physical therapists can help you safely incorporate effective exercises, including squats, into your personalized treatment plan. Or if you'd like to learn more about the featured study, click here.