The ability to squat deep is one of the clearest indicators of full-body mobility, strength, and movement quality. Whether you’re an athlete trying to maximize performance, someone aiming to improve strength and longevity, or just looking to move with more ease, developing a deep squat is a worthwhile pursuit. The deep squat isn’t just a test of willpower or a “go lower” cue from your coach. It reflects how well your ankles, hips, knees, and spine are working together. And if one of those areas is limited, you’ll notice it pretty quickly when trying to get low. In this post, we’ll break down the key steps to developing your deep squat safely and effectively. We’ll cover why mobility matters, which muscle groups are involved, what mobility drills can unlock your range, and the must-do exercises to squat deep.

Why Squatting Deep Is So Important

Squatting deep isn’t just for people trying to lift heavy in the gym. It plays a role in everyday movement, injury prevention, and long-term joint health. A deep squat helps strengthen the lower body through a full range of motion, improves posture, and reinforces movement patterns that we often lose when we stop practicing them.

Training deep squats builds strength in the glutes, quads, hamstrings, and adductors. It also challenges your core and upper back to stay upright and stable. But to do all this well, your joints need to move well. This brings us to the first piece of the puzzle: mobility.

 

 

Why Mobility Matters for a Deep Squat

If you don’t have the range of motion to get into a deep squat without compensating, you’ll either tip forward, lose balance, or stress areas like your lower back or knees. For most people, these are the three most common mobility restrictions:

Ankle Dorsiflexion and Tibial Mobility:

Without good dorsiflexion (the ability for your ankle to bend forward), your heels might lift off the ground or your knees may not track over your toes. This forces you into a less stable position. Tibial mobility is also important here as it plays a role in our ankle mobility and ankle dorsiflexion.

Try this:

Aim for 2-3 sets of 8-10 reps, holding for a count of 5-10 seconds.

Hip Mobility

Your hips play a huge role in how deep you can squat and how easily you can control that position. Limited hip rotation or tight hip flexors can stop you from reaching depth.

Try this:

Aim for 8-12 reps each, holding for a count of 2-5 seconds.

Thoracic Spine Mobility

If your upper back is stiff and you lack thoracic extension, your chest will collapse forward as you lower into the squat, throwing off your balance and form and preventing you from squatting deeper without toppling over. Shoulder mobility and thoracic mobility are key here, get started with the exercise below.

Try this:

Aim for 45-60 seconds of working up and down the length of your back.

Improving mobility in these areas can dramatically change your squat, especially if you’ve been stuck at shallow depth for a long time.

Foundational Strength Exercises to Squat Deep

Once mobility is addressed, it’s time to start building strength and control through your new range of motion. Here are some of the must-do exercises to squat deep:

Goblet Squats

Goblet squats are an excellent starting point because they load the squat pattern without requiring a barbell. Holding the weight in front of your body helps maintain better posture and engage your core.

Start with 3–4 sets of 8–10 reps.

 

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If your mobility is limited due to your ankles, midback or hips, this is the perfect program to get started with addressing all of those in an effort to feel confident with your new workout routine! The experts do the fundamentals well, become an expert today! 

 

Tempo Bodyweight Squats

Slowing down the descent and pausing at the bottom builds strength, awareness, and positional control in these more challenging deep positions.

Try this:

Aim for 3–4 sets of 8 controlled reps.

Assisted Squat Holds

Spending time in the bottom of a squat helps your body adapt to the position. Using assistance allows you to feel stable and gradually improve your depth.

Try this:

 

Hold for 30–60 seconds. Repeat 2–3 times as part of your warm-up or cool-down.

Progressing to Loaded Deep Squats

When mobility is solid and your body is strong in the bottom position, it’s time to start adding load. But don’t rush this step. Progression should always come with control.

Start with goblet or front squats, then build toward barbell back squats as your movement allows. If your form breaks down with load, scale it back and revisit the progressions.

 

READ: DIFFERENT TYPES OF SQUATS AND WHY TO DO EACH

 

Use depth markers like the safeties in a squat rack or box squats to guide you as you build confidence. Your goal isn’t to chase the deepest possible position, but to squat as deep as your body allows with good technique.

 

Deep Is Relative

This is one of the most important points I can make. Not everyone is built to squat to the same depth. And that’s okay.

Several factors influence how deep you can or should squat, including:

• Your individual hip structure and anatomy
• Any previous injuries or joint restrictions
• Rotational or pelvic asymmetries

For some, a parallel squat might be a safe, effective endpoint. For others, squatting well below parallel with great form is possible. What matters most is control, comfort, and safety. Don’t compare your depth to someone else’s. Instead, focus on improving your own capacity with the tools that make sense for you. It’s not about how deep you can squat; instead, squat to a depth that is right for you.

READ: HOW DEEP YOU SHOULD BE SQUATTING TO PREVENT INJURY

 

Closing Thoughts

Squatting deep is not about brute force or pushing through pain. It’s about gradually earning access to new positions through mobility work, strength progressions, and a realistic understanding of your body.

Start by identifying your mobility needs. Then, practice the must-do exercises to squat deep that reinforce those improvements. Take your time, be consistent, and remember that progress often happens slowly but steadily!

 Get started with our Fitness Fundamentals program

About The Author

Ryan Nosak, MS, CSCS

[P]rehab Writer & Content Creator

Ryan was born and raised in Throop, Pennsylvania and he has worked in the world of fitness since he was 15 years old. Ryan realized he had a deep affinity for strength training and how it can alter the human mind, body, and spirit. He began his coaching career in high school by coaching his friends through strength training sessions, which inspired him to pursue a career in strength and conditioning.

Ryan spent 10 years as a Division 1 strength and conditioning coach with stops along the way at Penn State, Tennessee State, Vanderbilt, Robert Morris, Charlotte, and DePaul. He is a Certified Strength and Conditioning Specialist and operates RyNo Strength in Chicago, IL working as a personal trainer and online fitness coach. He specializes in fat loss, body composition, strength, and sports performance training programs.

Ryan received his Bachelor’s Degree in Kinesiology from Penn State and a Master’s in Sport Management from Western Carolina University. In his free time, Ryan enjoys training for bodybuilding, eating at amazing restaurants in Chicago, and spending time with his wife, daughters, and dog.

 

Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.