Am I Squatting Too Low Reddit

You're asking 'am I squatting too low reddit' because you've heard a dozen conflicting opinions. One person says 'ass to grass or it doesn't count,' while another warns you'll destroy your knees. The truth is simple: you are almost certainly not squatting too low. The only time depth becomes a problem is when it causes your form to break down, specifically when your lower back rounds.

For 99% of people, the goal should be to break parallel-where your hip crease drops below the top of your knee. Anything deeper is a bonus that depends entirely on your personal mobility, not a requirement for building strong legs. Forget the noise. Let's find the right depth for *your* body.

Key Takeaways

• The gold standard for squat depth is breaking parallel, where your hip crease is below the top of your knee.
• You are only squatting "too low" if it causes your lower back to round into a position called "butt wink."
• Going deeper than parallel (Ass-to-Grass or ATG) can increase glute activation but is not required for muscle growth and demands excellent mobility.
• Limited ankle and hip mobility are the two biggest factors that prevent people from squatting deep safely.
• For building muscle, squatting to parallel with heavier weight is more effective than squatting deeper with lighter weight due to higher mechanical tension.
• You can find your personal max safe depth by filming a bodyweight squat from the side and watching for the exact moment your pelvis tucks under.

What Is the "Correct" Squat Depth?

If you're worried and searching 'am I squatting too low reddit', let's clear this up right now. The universally accepted standard for an effective, full-range-of-motion squat is breaking parallel. This is the standard used in powerlifting competitions and it's the benchmark you should aim for.

Breaking parallel means your hip crease dips just below the horizontal plane of your kneecaps at the bottom of the squat. Imagine a marble placed on your kneecap-it should be able to roll down towards your hip. That's parallel.

This depth ensures you're getting sufficient activation in your quads, glutes, and adductors to stimulate growth. For most people, this is the sweet spot for safely loading the bar with heavy weight and driving progress.

So what about "Ass to Grass" (ATG) squats, where your hamstrings touch your calves? ATG is an advanced variation that requires exceptional hip and ankle mobility. While it can offer slightly more glute and adductor involvement, it is absolutely not necessary for building big, strong legs. In fact, chasing ATG depth before you have the mobility for it is the fastest way to get injured.

Our stance is clear: Parallel is the goal. ATG is a bonus for the hyper-mobile. You are not squatting "too low" unless you are going past your body's ability to maintain a neutral spine. The real enemy isn't depth; it's poor form caused by excessive depth.

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The "Butt Wink" Problem: The Only Time You're Too Low

This is the real issue you should be concerned about, not depth itself. "Butt wink" is the term for when your pelvis tucks under at the bottom of a squat, causing your lower back (lumbar spine) to round. This is the only objective measure of squatting "too low."

When your spine is neutral, your vertebrae are stacked and braced, ready to handle heavy loads. When you butt wink, your lumbar spine flexes under compressive load from the barbell. This places immense shearing force on your spinal discs. Doing this repeatedly, especially with weights over 135 lbs, is a high-risk activity for disc herniation.

So, why does it happen? There are two primary culprits:

1. Mobility Restrictions: This is the cause for about 80% of people. If your ankles don't have enough dorsiflexion (the ability for your knee to travel forward over your toe), your body must find that range of motion elsewhere. It does this by tucking the pelvis under. The same happens with tight hips that prevent your femurs from moving freely.
2. Motor Control Issues: Some people simply don't know how to brace their core and maintain pelvic control. They relax at the bottom of the squat, allowing the pelvis to tuck, even if they have adequate mobility.

The exact point where your butt winks is your current end-range of motion. Squatting even an inch deeper than that point is, by definition, too low *for you right now*. Your goal isn't to stop there forever, but to use that as your boundary while you work on improving it.

How to Find Your Perfect Squat Depth (3-Step Test)

Stop guessing and start testing. This simple, three-step process will show you exactly what your optimal squat depth is right now and give you a clear path to improve it. You don't need a coach, just your phone and a box or bench.

Step 1: The Bodyweight Third-World Squat

Before adding any weight, see what your body can do naturally. Stand with your feet shoulder-width apart, toes pointed slightly out. Squat down as low as you can, trying to keep your heels on the ground and your chest up. Can you sit comfortably in the bottom position for 10-15 seconds? This is often called a "third-world squat." If you can do this easily, you likely have the mobility for deep squats. If your heels lift or you fall backward, you have an ankle mobility issue to address.

Step 2: Film Yourself from the Side

This is the most important step. Set up your phone on a bench or tripod so it's level with your hips and captures your entire body from the side. Perform 5 reps of a goblet squat with a light weight (10-25 lbs) or just an empty barbell. Squat as low as you think you should.

Now, watch the video in slow motion. Pay close attention to your lower back and hips. Watch for the *exact moment* your tailbone starts to tuck under. It might be subtle. That point, just before the tuck begins, is your maximum safe depth for today. That's your target.

Step 3: Use Box Squats to Train Depth

Now that you know your target depth, you need to learn how to hit it consistently. Find a box, bench, or stack of plates that is the exact height of your max safe depth from Step 2. Place it behind you.

Perform your squats by lowering yourself under control until your glutes gently touch the box, then drive back up without bouncing. This does two things: it gives you tactile feedback so you learn what proper depth feels like, and it builds strength and confidence in that specific range of motion. As your mobility improves, you can slowly lower the box height by an inch at a time.

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How to Improve Your Squat Depth Safely

Finding your current limit is just the first step. The next step is to expand that limit. For 9 out of 10 people, improving squat depth comes down to fixing two areas: your ankles and your hips. Dedicate just 5-10 minutes before your leg workouts to these drills, and you will see a noticeable difference within 4-6 weeks.

Ankle Mobility Drills

Poor ankle mobility is the #1 reason people can't squat deep without their heels lifting or their back rounding. If your knees can't travel forward enough, your hips have to go backward excessively, making it impossible to stay upright.

• Wall Ankle Mobilization: Stand facing a wall with your toes about 3-4 inches away. Keeping your heel flat on the floor, drive your knee forward to touch the wall. If you can't, move your foot closer. If it's easy, move it back. Perform 15 reps on each leg for 2 sets. This actively trains your ankle's range of motion.
• Weighted Goblet Squat Ankle Stretch: At the bottom of a goblet squat, use your elbows to push your knees out and actively rock your weight from one foot to the other, driving your knee over your toes. Hold this for 30-45 seconds.

Hip Mobility Drills

Tight hips prevent your femur from moving freely in the hip socket, which can also cause your pelvis to tuck early. These drills help open them up.

• Goblet Squat Pry: This is the single best drill. Hold a light dumbbell (15-35 lbs) in a goblet position and sink into the deepest squat you can manage with good form. Once at the bottom, place your elbows on the inside of your knees and use them to gently "pry" your hips open. Hold for 30 seconds, focusing on keeping your chest up.
• 90/90 Hip Switches: Sit on the floor with both legs bent at 90 degrees, one in front of you and one to the side. Without using your hands, rotate your hips to switch your legs to the opposite side. Perform 10-12 switches for 2 sets. This improves hip internal and external rotation.

Use Paused Squats

Once you've done your mobility work, reinforce it with paused squats. Use about 50-60% of your normal working weight. Squat down to your target depth, pause for a full 2-3 seconds while staying tight and braced, and then explode up. This builds immense stability and control in the bottom position, teaching your nervous system that it's a safe place to be.

Frequently Asked Questions

Is "ass to grass" (ATG) bad for your knees?

No, for healthy knees, deep squats are perfectly safe. The old idea that deep squats create dangerous "shear forces" has been largely debunked. The real danger comes from squatting deeper than your mobility allows, which forces other joints, like your lumbar spine, to compensate and take on load they aren't designed for.

Is it better to squat deep with less weight or parallel with more?

For building muscle and strength, squatting to parallel with more weight is superior. The primary driver of muscle growth is mechanical tension (the load on the muscle). You can handle significantly more weight squatting to parallel than you can squatting ATG, leading to a much stronger growth signal for your quads and glutes.

Does squat depth change which muscles are worked?

Yes, to a degree. All squats are a full-leg exercise. However, research shows that squats below parallel increase the involvement of the gluteus maximus and adductors. Squats that stop at or above parallel tend to be more quad-dominant. For balanced development, hitting parallel is the best of both worlds.

Should I use weightlifting shoes?

Weightlifting shoes, which have an elevated heel (typically 0.5 to 1 inch), are an excellent tool. They artificially improve your ankle mobility, allowing your knees to travel further forward. This helps you maintain a more upright torso and hit depth more easily. If you consistently struggle with depth, they are a worthwhile investment.

Conclusion

Stop worrying about whether you are squatting "too low" and start focusing on whether you are squatting with a neutral spine. Your body will tell you its limit through butt wink; your job is to listen.

Find your current max safe depth, train consistently in that range, and dedicate time to improving your mobility. That is the simple, sustainable path to a bigger, stronger, and safer squat.