BLOG – HOW TO SQUAT DEEPER

Squat depth is important for many reasons.

One to build strong muscles around the hips and knees but equally to ensure strength is available throughout a full range of movement.

Injuries, poor techniques or muscle weakness can cause limited range of motion and slow results for the individual.

Optimum MD Tom Heeley discusses how he can assist with improving squat depth for athletes he works with from Derby County FC, Team GB and marathon runners in the Optimum clinic.

Banded ankle work 

One of the big issues causing lack of squat depth is ankle range of movement and specifically dorsiflexion, the action of pushing the knee over toes.

This exercise can lead to debate about how far to push knees over the toes and therefore how much stress this puts on the knee. However, there is a critical range that needs to be achieved and if this is lacking, then this exercises might be one to try with caution.

The band applies traction to the talus bone and reduces its impact on the bottom of the tib/ fib joint. Try these before your next squatting session to see if it helps your depth. 

Tibial rotation (seated)

Another possible limitation is the lack of tibial rotation at the knee. The knee doesn’t just bend and straighten you know? Try doing this on a chair and you'll be amazed at the movement that comes from your knee, not hip or ankle.

This rotation helps to reduce the sticking effect an old knee injury can cause, specifically one that required surgery.

Whilst being seated on a chair or box, place a roller between your knees to begin with and rotate left and right, trying to pause and increase the range after each time.

Tibial rotation (standing)

Similar to the above, the tibia and fibula rotate at the ankle too. Again, this is a movement that needs practice for sporting performance and squat depth.

The bottom of the tibia and fibula form the talar dome and this interacts with the talus bone at the heel end of your foot. The talus bone connects the foot to the leg and could be thought of as the most important interaction of bones in the body to aid with movements like walking.

Try this one in a standing position and imagine screwing your foot into the floor and rotating the leg around it, controlled and slow.

READ MORE: Optimum MD Tom Heeley joins GB Olympics Moguls team.