What to Do If You Can't Squat Deep

Why You Can't Squat Deep (It's Not What You Think)

If you're wondering what to do if you can't squat deep, the answer isn't more hamstring stretching; for over 80% of people, it's a lack of ankle mobility that you can start fixing with 2 simple drills today. You see other people in the gym dropping low with ease, while you feel stuck in a shallow, awkward position, your heels lifting or your chest collapsing forward. It's frustrating, and it makes you feel like you're doing something wrong or that your body just isn't built for it. You've probably been told to stretch your hamstrings, but that advice is outdated and, for most, ineffective. During a squat, your hamstrings shorten at the knee as they lengthen at the hip, meaning they aren't the primary muscle restricting your depth. The real limiters are almost always your ankles, hips, or upper back. For the vast majority of people struggling with depth, the problem starts at the ground: your ankles. Before you try to force yourself into a deeper position and risk injury, you need to understand what 'deep enough' even means. For building strength and muscle, the gold standard is squatting to 'parallel'-where your hip crease drops just below the top of your knee. Anything deeper is a bonus, not a requirement. Ass-to-grass squats are not necessary for getting strong legs. The goal is a safe, full range of motion for *your* body, and that starts with identifying the real bottleneck.

The 5-Inch Wall Test That Reveals Your Squat Problem

Stop guessing what's holding you back. Before you do another stretch, you need to diagnose the issue. This simple test takes 30 seconds and will tell you exactly where to focus your efforts. It's called the Ankle Dorsiflexion Wall Test, and it isolates the single biggest factor limiting squat depth for most lifters. Here’s how you do it: find a wall and take your shoes off. Place your right foot flat on the floor so your big toe is exactly 5 inches from the wall (use your phone or hand to measure). Now, keeping your heel glued to the floor, try to touch your right knee to the wall. If you can touch the wall without your heel lifting, your ankle mobility is likely sufficient. If your heel lifts up before your knee touches, or you can't reach the wall at all, you've found your problem: a limitation in ankle dorsiflexion. This is the ability of your shin to move toward your foot. Without enough of it, your body is forced to find a different way to get down. It compensates by lifting your heels, which kills your stability, or by rounding your lower back into a 'butt wink', which puts your spine at risk. Trying to squat deeper without fixing this is like trying to drive with the emergency brake on. You're fighting your own body, and it's a fight you will eventually lose through injury or frustration. This one test gives you the data you need to stop wasting time on the wrong things and start fixing the right one.

You now have a test to see if your ankles are the root cause. But knowing the problem and having a plan to fix it are two different things. How many times have you found a 'fix' online, done it for three days, and then forgotten about it? The real challenge isn't the diagnosis; it's the consistent, daily work that actually creates change.

Fix your form. Build real strength.

Track your mobility drills and lifts. See your squat improve week by week.

The 4-Week Protocol to Unlock Your Squat Depth

Knowing your limitation is step one. This protocol is step two: the exact plan to fix it. You don't need hours of complex mobility work. You need to do the right things consistently. This plan combines technique correction and targeted mobility drills to improve your squat depth safely and effectively in just four weeks.

Step 1: Master the Goblet Squat (Weeks 1-4)

The barbell back squat is a difficult movement to learn with mobility issues. The goblet squat is the ultimate teacher. Holding a dumbbell or kettlebell in front of your chest acts as a counterbalance, allowing you to sit back and down while keeping your torso upright. It naturally guides you into better form.

How to do it: Grab a 15-35 pound dumbbell and hold it vertically against your chest, cupping the top head with your hands. Set your feet about shoulder-width apart with your toes pointed out slightly (15-30 degrees). Before you descend, think about 'spreading the floor' with your feet to activate your glutes. Pull yourself down between your knees, keeping your chest up and elbows inside your knees. Go as deep as you can without your heels lifting or your back rounding. Pause for 2 seconds at the bottom.

The Plan: Perform 3 sets of 8-12 reps, twice per week as part of your leg workout. Focus on perfect form, not heavy weight.

Step 2: Fix Your Ankles (Daily for 5 Minutes)

This is non-negotiable. Five minutes a day is all it takes to make a significant difference. Do these two drills every single day, either as part of your warmup or while you're watching TV.

Drill 1: Weighted Knee-Over-Toe Lunge. Sit on a bench or chair. Place your foot flat on the floor. Put a 10-25 pound plate or dumbbell on that knee. Keeping your heel firmly on the ground, drive your knee as far forward over your toes as you can. Hold the stretch for 3 seconds, then return. That's one rep. Do 15 reps on each leg.

Drill 2: Goblet Squat Ankle Rocks. Get into the bottom of a light goblet squat (use a 10-15 pound dumbbell). At the bottom, use your elbows to keep your knees out and gently rock your weight from side to side, focusing on driving one knee forward over the toes, then the other. Do this for 60 seconds. This actively mobilizes your ankles in the exact position you need for a deep squat.

Step 3: Use the Heel-Lift 'Cheat Code' (Immediately)

This isn't cheating; it's a smart tool. Elevating your heels by 0.5 to 1 inch gives you 'artificial' ankle mobility, instantly allowing for a deeper, more upright squat. It lets you train the full range of motion and build strength in that new depth *while* you work on improving your underlying mobility with the drills above. It’s the fastest way to feel what a deep squat should feel like.

How to do it:

• Temporary Fix: Place small plates, like 2.5 or 5-pounders, under your heels.
• Permanent Fix: Invest in a pair of weightlifting shoes. They have a built-in elevated heel and provide incredible stability. This is the best long-term solution and a worthwhile investment for any serious lifter.

Use this tool for your barbell squats while you use the goblet squat and daily drills to improve your natural mobility.

Your Squat Depth Timeline: What Progress Actually Looks Like

Progress isn't a straight line, and you won't be squatting ass-to-grass overnight. Here is a realistic timeline of what to expect if you follow the 4-week protocol consistently. Don't get discouraged if your journey doesn't match this exactly, but use it as a guide.

Week 1: This week will feel different, maybe even a little awkward. Using a heel lift for your barbell squats will immediately improve your depth, likely by 2-3 inches, and you'll feel more stable at the bottom. The goblet squat will force you to control your descent. The daily ankle drills might feel tight and restrictive, but that's a sign they are working on the right tissue.

Weeks 2-3: Consistency starts to pay off. The daily ankle drills will feel easier, and you'll notice a small but measurable improvement in your unassisted ankle mobility. Your goblet squat will feel more natural and you'll be able to hit parallel (hip crease below knee) with more confidence. You might even be able to increase the weight slightly, from 25 pounds to 30 pounds, for example.

Week 4: You should now be able to hit a clean, parallel goblet squat with moderate weight. When you perform the ankle wall test again, you should be able to get your toe at least 1-2 inches closer to the 5-inch goal than when you started. Your barbell squat with a heel lift will feel strong and stable. You've successfully trained your body in a new, deeper range of motion.

Month 2 and Beyond: Mobility is a skill you maintain, not a one-time fix. Continue the daily ankle drills, perhaps reducing them to 3-4 times per week. You can start experimenting with reducing your heel lift or trying some light barbell squats on a flat surface to test your progress. Many people, however, find they love the stability of weightlifting shoes and stick with them permanently. That is 100% fine. The goal was never to force a flat-footed squat; it was to perform a safe, strong, and deep squat. You've achieved that.

That's the plan: two drills daily, goblet squats twice a week, and tracking your depth and weight. It's simple, but it requires consistency. You have to remember to do the drills. You have to remember what weight you used on your goblet squat last Tuesday to know if you're progressing. Most people who try this fail not because the plan is bad, but because life gets in the way and they lose track.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger.

Frequently Asked Questions

The 'Butt Wink' Problem

'Butt wink,' where your lower back rounds at the bottom of a squat, is a direct result of forcing depth your body can't handle. It's often your body's compensation for poor ankle mobility. By only squatting as deep as you can with a neutral spine and working on the ankle drills, you'll fix this.

Squat Depth and Knee Pain

Contrary to old myths, deep squats performed with good form are healthy for your knees. They strengthen the VMO muscle and surrounding ligaments. It's shallow, heavy half-squats that can put shearing force on the knee joint. Full, controlled range of motion is safer.

Stance Width and Toe Angle

Start with your feet shoulder-width apart and toes pointed out about 15-30 degrees. However, everyone's hip structure is unique. Some people will feel better with a slightly wider stance, others narrower. Experiment to find the position where you can squat the deepest without discomfort.

Alternatives to Barbell Squats

If barbell back squats continue to feel wrong for your body, don't force it. The goal is strong legs, not a perfect back squat. Goblet squats, front squats, Bulgarian split squats, and the leg press are all fantastic exercises for building powerful legs without the same mobility demands.

The Role of Hip Mobility

If your ankles check out on the wall test but you're still stuck, tight hips could be the culprit. Specifically, tight adductors (inner thighs) or hip flexors. Adding 60 seconds of a 'frog stretch' or 'pigeon pose' after your workouts can help open up your hips over time.