Are Deep Squats Bad For Your Knees and Back?
A biomechanical analysis of knee joint and vertebral column forces at different depths and loads.
Before we begin, it's worth pointing out that some people don't have the structure, coordination, or mobility in the necessary joint systems to deep squat. Or they might struggle because of pain or previous injuries. For those people, it'd be worthwhile exploring other exercises or variants.
If you can deep-squat without pain and it suits your goals, go for it.
The study titled "Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load" by Hartmann, Wirth, and Klusemann, published in Sports Medicine, investigated the biomechanical effects of different squatting depths on the knee joint and vertebral column.
Key Points
Concerns About Deep Squats: Previous recommendations suggested that deep squats might increase the risk of injury to the lumbar spine and knee joints due to higher forces experienced during deep flexion.
Biomechanical Analysis: The authors reviewed over 164 scientific publications to analyze knee joint forces at varying degrees of knee flexion. They found that while traditional views recommend avoiding deep squats, this perspective does not adequately consider factors like the wrapping effect and soft tissue interactions.
Findings on Knee Flexion: The study indicates that the highest compressive forces occur at 90° of flexion. As knee flexion increases beyond this point, the distribution of forces improves due to anatomical adaptations, leading to lower retropatellar compressive stresses.
Misconceptions About Degenerative Changes: The authors argue that concerns regarding degenerative changes in the knee and lumbar spine associated with deep squats are largely unfounded. Training with half or quarter squats using supra-maximal loads may pose a greater long-term risk for degenerative changes than deep squats performed correctly.
Recommendations for Training: The study emphasises that deep squats can be a safe and effective exercise for strengthening the lower extremities when performed with proper technique under expert supervision.
Related
Key Takeaways
Deep Squats Are Safe: Contrary to common beliefs, deep squats do not inherently increase injury risks when performed correctly.
Technique Matters: Proper technique is crucial; individuals should learn how to squat deeply under professional guidance to minimise injury risks.
Long-term Health Benefits: Engaging in deep squatting can promote healthy adaptations in knee and spinal structures, potentially offering protective benefits against injuries.
This study provides a nuanced understanding of squat mechanics, challenging traditional views on squatting depth and offering insights into effective training practices for strength and injury prevention.
Reference
Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469.