The short and simple answer is as low as possible. Squatting deeper has not been shown by the research to cause any harm to the knees. The research has actually shown that squatting to 90 degrees puts the most stress and force on your knees, but when you go past 90, there is less force on the knees.
However, although the research shows that squatting deep is safe, this does not mean that this is the only appropriate way to squat or that squatting at heights above 90 degrees of hip flexion is incorrect. Squats higher than 90 degrees can also be performed depending on what your fitness and rehab goals are.
Don't allow the knees to collapse in toward each other. Don't use your hands to push into your knees/thighs to help you! Place your hands on the handles, your hips, or crossed over your chest. You don't HAVE to always squat below 90 degrees; your optimal depth depends on your individual goals and anatomy.
Squatting too deep causes your knees to extend passed your feet, risking serious injury. Experienced lifters know how to minimize this, but it can still lead to some wicked back and joint pain if not done properly.
Only 1 Out Of 50 People Go To The Gym, So 0.00012% Of The World's Population Can Squat 405lbs… That's 3 Out Of Every 25,000 People.” #LegDay #Squats #Weightlifting #StrengthTraining #Exercise #Outlier #JoeRogan #Discipline #Consistency #SuccessHabits 🗓️ #CompoundEffect 📈 #SRTF.
Squatting 500 lbs is a milestone many lifters aspire to reach. While it may seem daunting, with the right approach and understanding, it's a goal that can be achieved. Here's a breakdown of what it takes to reach this impressive squatting milestone.
Generally, a 315 squat means you're no longer intermediate and you've entered the world of advanced lifters. It's a substantial weight, to say the least, and for many people, it's a big milestone.
Squats put a lot of pressure on the knees while they're in a bent position. This position exerts a high amount of compression force on the knee joints. These forces can irritate the cartilage within the knees and worsen pain for people with conditions or injuries such as osteoarthritis and meniscus tears.
Research has shown that not only are deep squats safe, but they are actually protective of knee injury as they develop more robust ligaments and joint surfaces. Furthermore, increased strength in the back squat compared to body mass has been shown to be protective against lower extremity injury.
A review of research on this topic found that squats can be beneficial for knees and, when attempted properly, can strengthen the knees. The review also suggests that deep squats that go to 90 degrees and beyond it should not contribute to any knee pain or damage to the knee joint compared with half and quarter squats.
Hack squats are not bad for your knees, as long as you load and increase them sensibly. They can actually help you build stronger and healthier knees that can handle any challenge. Just always remember to listen to your body, adjust your training accordingly, and seek professional help if needed!
Whatever the case, your forearms should be at 90 degrees from the ground in this bottom position. If it's more or less, you may lose force.
Stronger thigh and hip muscles: Deep squats are particularly effective for strengthening the glutes and quadricep muscles. The strengthening comes from doing repetitions, says Dr. Matos.
Even for experienced lifters and gym-goers, 100 squats a day can be challenging. You may think you can handle it, but even doing air squats at such a high volume can shock your system if you're not used to doing that many squats. If you've never worked out before, start by doing 30 squats a day for a week.
As squat depth increases, the compressive load on the patellar tendon also increases. This can certainly aggravate the tendon, so it is worthwhile modifying squat depth for a certain period of time while completing your rehab exercises if you have a patellar tendinopathy.
This assumption is supported by the idea of a “strength-endurance continuum” where a heavy-load low-repetition RT scheme promotes greater gains in strength performance, while a light-load high-repetition routine benefits endurance-related capacities more [3, 4].
100% yes! Putting your lower body muscles under tension helps them to get stronger, which is useful for general day-to-day movement as well as for other sports and exercise. Plus, as I mentioned, any type of weight-bearing exercise, such as a squat, is great for helping to maintain strong bones.
Menisci can be torn during innocuous activities, such as walking or squatting.
Squats are the holy grail for glute building. But if you're not feeling it in the glutes or getting results, it's a sign you need to adjust your approach. If you want to build bigger, stronger glutes, you might want to think about adding squats to your regular fitness routine.
Cartilage Regeneration Options
MACI is a surgical procedure that uses cartilage-forming cells from your body to restore damaged cartilage in the knees. It involves a biopsy to harvest chondrocytes (cartilage-forming cells), which are allowed to multiply in a lab, and surgery to implant them into the damaged area.
Studies say only about 0.4% of the population can bench 225. So the answer is very rare.
If you're lifting north of a three times bodyweight squat, 2.25 times bodyweight bench, and 3.5 times bodyweight deadlift as a male, you're in a category with few people.