Physio Network recently made an amazing post on squatting and what’s a safe depth for the knees.
Here are the key takeaways:
- Optimal squat depth for injury prevention/management is HIGHLY dependent on your individual mobility and injury history. A depth that is appropriate for one person may not be for another, so DON’T APPLY BLANKET RULES TO EVERYONE
- How low you squat is based on previous injuries with your ACL, PCL, meniscus, or knee joint! If you have any of the listed injuries, look at the picture to see what your optimal depth is!
- If you're injury free, squat to a depth where you can maintain at least a mostly neutral pelvic position (i.e. allow a small amount of buttwink, but not too much). If buttwink happens well before your thighs are parallel to the floor, work on your ankle and hip mobility to help reach this depth, as there are some benefits to squatting this low over partial squatting
For a more in-depth analysis, definitely check out the site!