In this article, we will learn about the ideal range of a squat. The reason I wrote this article was that I want to put an end to the long debate of the so-called minimum range and maximum range theories. I fail to understand why there needs to be a debate in the first place when science and common sense can answer this question with excellent accuracy.
The squat is one of the best exercises one can do. It lays load on the entire axial skeleton, and a challenging weight will recruit almost all muscles in the human body (including the rectus abdominis or abs).
Typically there are two phases of contraction in any movement:
1. The concentric phase where the load is lifted against gravity and muscles are shortened
2. The eccentric phase where the weight is controlled from crashing down in the direction of gravity and muscles are lengthened
The onset of a concentric failure (muscular fatigue) is earlier than an eccentric failure. All exercises challenge both, the concentric phase as well as the eccentric phase and should be done in a manner that maximises muscle fibre recruitment in both contractions. The maximisation of muscle fibre recruitment is achieved in a concentric phase by generating explosive power while moving up against gravitational force. On the other hand, in the eccentric phase, maximisation of muscle fibre recruitment is achieved when muscles are used to apply brakes at a point where the eccentric stops and concentric starts, that is, at the reversal of the phases. Both, concentric and eccentric phases are capable of stimulating hypertrophy.
Application of Brakes:
It is empirical to know that the application of brakes, at the culmination of the range of motion, should be done by skeletal muscles and not the load bearing joint. Since the onset of the eccentric phase, the weight (and your body) gains momentum that needs to be slowed down, brakes applied and reversed into the concentric phase. At this point, if you are not able to apply the brakes using your muscles, you may jeopardise the joint and may also lose the muscular contraction at a point where you need it the most. Also, you may not be able to maximise the overload on skeletal muscle. If the weight is challenging, it may end up in an accident.
Ideal Range of Motion of a Squat:
The squat is one of the best exercises one can do. It lays load on the entire axial skeleton, and a challenging weight will recruit almost all muscles in the human body (including the rectus abdominis or abs).
| Alex is already excited to learn the ideal range for squats. |
Typically there are two phases of contraction in any movement:
1. The concentric phase where the load is lifted against gravity and muscles are shortened
2. The eccentric phase where the weight is controlled from crashing down in the direction of gravity and muscles are lengthened
The onset of a concentric failure (muscular fatigue) is earlier than an eccentric failure. All exercises challenge both, the concentric phase as well as the eccentric phase and should be done in a manner that maximises muscle fibre recruitment in both contractions. The maximisation of muscle fibre recruitment is achieved in a concentric phase by generating explosive power while moving up against gravitational force. On the other hand, in the eccentric phase, maximisation of muscle fibre recruitment is achieved when muscles are used to apply brakes at a point where the eccentric stops and concentric starts, that is, at the reversal of the phases. Both, concentric and eccentric phases are capable of stimulating hypertrophy.
Application of Brakes:
It is empirical to know that the application of brakes, at the culmination of the range of motion, should be done by skeletal muscles and not the load bearing joint. Since the onset of the eccentric phase, the weight (and your body) gains momentum that needs to be slowed down, brakes applied and reversed into the concentric phase. At this point, if you are not able to apply the brakes using your muscles, you may jeopardise the joint and may also lose the muscular contraction at a point where you need it the most. Also, you may not be able to maximise the overload on skeletal muscle. If the weight is challenging, it may end up in an accident.
Ideal Range of Motion of a Squat:
The ideal range of motion for a squat would be less than an inch and more than half an inch away from sitting on your haunches, that is, the movement stops shy of the full range of motion of the joint. This range is ideal for maximising the development of quadriceps and glutes. The ideal range of a squat happens to be the maximum range of a squat.
When it comes to the range of motion for squats, femur parallel to the floor is the least range of motion that you should expect from a legitimate squat. Anything shallower than this should not even qualify to be called as a squat, including the famous Half Squats. The gluteus maximus has to be a lot lower than the knee when the femur is truly parallel to the floor.
It is important to note that eccentric control is determined by how efficient you are at applying brakes and stopping shy of the haunches and not by how slowly you descend with the load. It is all about applying solid brakes at the peak of eccentric that is the point at which the eccentric turns to conecntric. You may not end up utilising your glutes to full the potential if your glutes do not travel lower than your knees.
You should remember that the squats you do at the gym are not the same as the squats done in sports like weightlifting or powerlifting, where the lifters use bounce, momentum and speed to maximise lifting weights. The whole point of these sports is to lift your maximum with a minimum range of motion dictated by rules of the game. It makes sense for a powerlifting athlete to use their tight gear (for example knee wraps) to use bounce, speed and momentum in their favour. To ensure their lift is qualified according to powerlifting rules, powerlifters go all the way to their haunches to make sure they have surpassed the parallel.
| The ideal range of a squat is same as the maximum range |
When it comes to the range of motion for squats, femur parallel to the floor is the least range of motion that you should expect from a legitimate squat. Anything shallower than this should not even qualify to be called as a squat, including the famous Half Squats. The gluteus maximus has to be a lot lower than the knee when the femur is truly parallel to the floor.
It is important to note that eccentric control is determined by how efficient you are at applying brakes and stopping shy of the haunches and not by how slowly you descend with the load. It is all about applying solid brakes at the peak of eccentric that is the point at which the eccentric turns to conecntric. You may not end up utilising your glutes to full the potential if your glutes do not travel lower than your knees.
You should remember that the squats you do at the gym are not the same as the squats done in sports like weightlifting or powerlifting, where the lifters use bounce, momentum and speed to maximise lifting weights. The whole point of these sports is to lift your maximum with a minimum range of motion dictated by rules of the game. It makes sense for a powerlifting athlete to use their tight gear (for example knee wraps) to use bounce, speed and momentum in their favour. To ensure their lift is qualified according to powerlifting rules, powerlifters go all the way to their haunches to make sure they have surpassed the parallel.
However, since a gym Squat doesn’t have game rules to follow, you should strive to maximise workload and efficiency. To ensure you get the most out of a squat, you should stop shy of a lockout. Again, in case of squat, this is about an inch to half an inch from sitting on your haunches.
The bottom line:
1. For most people who are recreational lifters or for athletes training as a part general physical preparedness (or GPP) squat at least femur parallel to the floor. The ideal range of a squat is the maximum range, which is barely shy of a lockout
2. For professional powerlifters who use knee wraps, squat suite etc., as part of your sport-specific physical preparedness/ specific physical preparedness or SPP go all the way to your haunches to take advantage of the bounce
The bottom line:
1. For most people who are recreational lifters or for athletes training as a part general physical preparedness (or GPP) squat at least femur parallel to the floor. The ideal range of a squat is the maximum range, which is barely shy of a lockout
2. For professional powerlifters who use knee wraps, squat suite etc., as part of your sport-specific physical preparedness/ specific physical preparedness or SPP go all the way to your haunches to take advantage of the bounce
Suggestions/ questions/ grammar corrections and constructive criticism are highly welcome.
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See you.
- Akshay Ankalikar
- Akshay Ankalikar
