A huge debate regarding squatting is whether to practice full range of motion squats (squatting below parallel at the knees) versus partial squats (squatting to 90 degrees at the knee joint). HERE’S SOME INFO YOU MAY NOT KNOW!
1. Deep squatting is better for performance such as sprinting and jumping.
2. Deep squatting burns more calories and leads to a better body composition than partial squats
3. Deep squatting increases cross-sectional area of muscle more than partial squats.
BUT WHAT ABOUT MY KNEES AND BACK?
1. There is more force on the knee at the bottom of partial squats than there is at full squats.
2. Full range of motion is better for strengthening the hips, quads, hamstrings, and core muscles to protect your knees and back.
3. Partial squats have shown to be poor practices as they have a negative effect on the discs of the back and structures of the knee, as well as shortening the muscles for their desired range of motion.
4. There is NO SCIENTIFIC evidence to suggest that deep squatting is bad for the meniscus or other structures of the knee, or that knees going over the toes puts excessive force on the knee.
5. You put the same amount of force on the knee going down a flight of stairs, and your knee passes way over your toes when doing so!
6. The leading causes of meniscal injuries include; being overweight, inflexible tissues surrounding the knee, weak tissues surrounding the hip and knee, and being a female because of wider hip width.—Deep squatting will help with all of these issues! Partial squats won’t!