How deep should I squat?

Squat down until your hip crease is at least level with the top of your knee (parallel), as long as you can control it and your lower back stays neutral. Going deeper is fine and often better if your body allows it. Stopping well above parallel is the one thing I'd avoid as a habit.

Why parallel is a good target

At parallel and below, your glutes and quads both work through a long range, which builds more muscle than shallow reps. It's also a depth you can repeat, which makes your numbers honest. A quarter squat with 300 lb (136 kg) isn't the same lift as a parallel squat with 225 lb (102 kg).

Is deep squatting bad for your knees?

For healthy knees, no. Squatting to full depth with good control hasn't been shown to wreck joints, and it's a normal human movement. What hurts knees is more often too much weight too soon, or a lot of volume that your body isn't ready for. If you have knee pain, see a doctor or physical therapist instead of guessing.

If you can't get to depth

Your depth might be limited by something other than strength. Common causes:

• Tight ankles, which push your torso forward
• Hip structure, which means your stance and toe angle may need to change
• Your lower back rounding at the bottom, sometimes called butt wink

Try these fixes, in order:

1. Widen your stance a little and turn your toes out 15 to 30 degrees.
2. Put small plates or lifting shoes under your heels.
3. Squat to a box or bench set at the depth you want, and sit back lightly.
4. Use a goblet squat with a dumbbell to groove the pattern.

How to check your depth

Film a set from the side. Pause the video at the bottom of the rep. If the crease of your hip is below the top of your knee, you're there. Most people are shallower than they feel.

Bodyweight squats to a depth you can repeat are also a fit for League of Fitness, where you race a real opponent for 60 seconds and the phone camera counts your reps. It's a decent way to get a lot of practice at the depth you can control.

I think depth you can control beats depth you can force. Pick the lowest point you can hit every rep, and then work to move that point down slowly over months.