How deep should you squat

Posterior Pelvic Tilt and Squat Depth

Everyone has a slightly different bony anatomy. Whether itโ€™s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat?ย From an injury prevention and biomechanical perspective, there is only one thing that should matter โ€“ posterior pelvic tilt.

posterior pelvic tilt squat depth

Posterior pelvic tilt shown on the leftย 
Via Pinterest

Normal hip flexion range of motion is approximately 120 degrees. This is when the femur abuts against the hip bone, or pelvis. When we squat deeply past 120ยฐ, as shown below, where do we magically get more range of motion? The pelvis! The pelvis posteriorly tilts to allow more room for the femur to flex. Also known as the tuck under or butt wink, a posterior pelvic tilt is a naturally occurring phenomenon. However, an excessive posterior pelvic tilt can potentially become a problem when we add an excessive load, or weight, during a squat movement.

Quadruped Squat Assessement – Finding Your Posterior Pelvic Tilt

Because our legs (femurs), hips (pelvis), and spine (vertebral column) are all connected, movement of one bone will undoubtedly affect the others. When we posterior pelvic tilt, our lumbar spine flexes. The most important fundamental of good squat mechanics is to maintain neutral spine position. The moment we excessively posteriorly pelvic tilt, we automatically lose neutral spine position and dump into flexion. Significantly increased spinal flexion under load over timeย (YES, all these factors must be present) is detrimental for your back for two reasons:

1) Biomechanically speaking, it increases the lever arm of the back extensors. Thus, our back extensors must work much harder to keep our torso upright. Increased muscle activation of the back extensors increases the shear and compression loads on each vertebra, and over time, can lead to problems down the road.

2) The intradiscal pressure inside of each of your intervertebral discs increases tremendously in a flexed spine position. Additionally, the thinnest portion (posterior aspect) of the annulus fibrosis, or wall of the intervertebral disc, is tensioned in a flexed spine position. Our intervertebral discs are meant to withstand compression, not tension!

Remember, posterior pelvic tilt occurs naturally at end range hip flexion โ€“ so a little posterior pelvic tilt is expected during a squat movement (more than likely you will observe a return to neutral pelvis position). However, it is when posterior pelvic tilt occurs excessively during a squat movement under high loads and high repetitions, that you should begin to worry about the additional compression you are placing on your back.

READ: Parallel or Full Squat for Highest Glute EMG?

Furthermore, from a functional perspective, will you ever have to perform a deep squat in everyday tasks? Training specificity is important. Unless your occupation or sport requires you to perform a deep squat, thereโ€™s no point in training your body to squat all the way to the ground under load repetitively and risk back injury.

READ: Increase your Hip Mobility to Increase Squat Depth.


Squat Fundamentals

If your goal is to learn and master the squat, get back to squatting again, or stay squatting without limitations, look no further. This program takes the guesswork out of learning the safest and smartest squat form for your body and will build your squat from the ground up! Clickย HEREย to learn more about the Squat Fundamentals [P]Rehab Program!


Nachemson, Alf, and James Morris. “Lumbar Discometry Lumbar Intradiscal Pressure Measurements In Vivo.” The Lancet 281.7291 (1963): 1140-142.

  • Dave
    Posted at 12:55h, 01 August Reply

    for a patient with lordosis would you not want some posterior pelvic tilt because in order for them to have a neutral spine wouldn’t that be necessary. Thankful for what you guys do and the information you provide

  • Jacob Berglund
    Posted at 22:00h, 14 December Reply

    I did alot of squats yesterday and today i felt like all the muscles around L1/L2 cramped up and caused great pain(been coming and going all day in certain movements). I guess its because of a nerve and that my squatting need to change. But how do i fix the pain so my nerve wont get pinched and relax the muscles. /best regards from sweden. You guys are awsome

    • Michael Lau
      Posted at 00:38h, 16 December Reply

      Please see a physical therapist in your local area by visiting If you need help finding a PT, shoot us a message and we’ll assist you in finding a specialist in your area.
      – TPG

  • Jerryfoster39
    Posted at 21:28h, 07 June Reply

    Well this is new to me, I never thought squats are beneficial for fixing posterior pelvic tilt..I added this to my workout plan…Can anyone tell me how long will it take to fix anterior pelvic tilt? Anyway i found some stretches for those of u who have anterior pelvic tilt , Head over to to fix anterior pelvic tilt.

    • Sherif Elnagger
      Posted at 09:49h, 22 July Reply

      Hello, thank you for your question! Unfortunately, it would be a disservice to give you a concrete answer on how long it would take for you to fix anterior pelvic tilt through just a message. Each person will respond to new available ranges of motion and improving their motor control at different rates. However, as long as you are consistent and you make working on your anterior pelvic tilt a habit, that will help you have long-term carry over and success! Best of luck to you :).

  • Laura
    Posted at 23:03h, 23 August Reply

    Awesome post thanks for sharing a lot of good information

    • Sherif Elnaggar
      Posted at 07:09h, 25 August Reply

      You’re very welcome, thank you for your support!

Post A Comment