Why Can’t I Get Low On Squats? (Explained)

Squats are a great exercise for building strength and muscle mass in the lower body. However, some individuals may find it difficult to perform deep squats, which can be frustrating and discouraging.

In this article, I explore some of the reasons why some people can’t get low on squats, as well as ways to improve squat depth.

Lack of ankle mobility

If you find it challenging to lower yourself below parallel during squats, it could be due to a lack of ankle mobility. When your ankles are not mobile enough, it becomes difficult for you to perform a deep squat.

This issue can affect the muscles in the posterior chain of your body that run up along your back. When you squat, your knee may not align properly with your foot until you raise your torso onto your toes. This is an indication that your ankle mobility needs improvement.

What leads to limited ankle mobility include…

Limited ankle mobility can be caused by various factors. Joint stiffness, which restricts joint motion, is a common culprit. Past ankle sprains can also lead to restricted ankle mobility. Elderly individuals with osteoarthritis may experience ankle stiffness and decreased mobility. Additionally, arch problems such as excessively high or low arches can strain the ankle joint and lead to deterioration, resulting in ankle stiffness.

Tight calf muscles are also a frequent cause of limited joint motion. You can improve ankle mobility by performing calf stretches and exercises, such as heel raises and toe and heel walks.

Muscle imbalances in the lower body and wearing high heels can also contribute to limited ankle mobility. High heels can limit the range of motion in your ankles, resulting in decreased mobility.

If you wear high heels, it’s important to perform foot stretches that promote dorsiflexion and eversion to counteract this issue. However, it’s best to avoid wearing high heels altogether for the benefit of your feet.

Poor hip mobility

Poor hip mobility is a common issue, and one of the main causes is our sedentary lifestyle. Spending prolonged periods sitting can cause the muscles of the hip flexors to shorten and stiffen.

To improve hip mobility, it’s essential to engage in hip flexor stretches like kneeling hip flexor stretches, hip flexor lunges, and reduce sitting time. Additionally, rolling your hips with a foam roller can help relax and extend the muscles.

Restricted hip mobility can also be caused by an imbalance in strength between the hip flexors and opposing muscles, such as the glutes and hamstrings.

To address this issue, focus on exercises that specifically target these muscles, such as hip thrusts, single-leg deadlifts, and glute bridges. Furthermore, performing hip mobility exercises like swinging your leg from side to side while holding onto a counter can increase hip mobility.

The secret to deep squats  – Related video here ^^

You are not suited to squat low automatically

While mobility is one factor that affects squat depth, some individuals may find it easier or harder to squat low based on their physique.

For instance, individuals with a greater torso length than femur length may find it easier to perform a deep squat.

Height is another factor that affects squatting performance, as taller individuals need to cover a greater distance to squat deeply.

On the other hand, shorter individuals may have an advantage in this regard. Additionally, individuals with a short torso and long femur may lean forward when squatting instead of standing straight.

While your anatomy is beyond your control, there are certain adjustments you can make to make it easier to squat deeper.

For example, if you have long femurs, widen your feet and slightly turn your toes out. This can help you squat more easily. If you’re using a barbell, you can increase its height on your back to improve your squatting form.

Final thought 

You now understand some of the causes of your inability to squat deeply. Your anatomy cannot be changed, but you can improve your hip and ankle mobility because these are common barriers for people. Having someone competent review your form is also beneficial.

Keep up the good job! Your squat depth and form will get better with practice. Remain persistent and be patient!

There are some characteristics shared by those who find it challenging to squat to parallel or lower, regardless of the specific cause of their difficulties. You may enhance your squat form and go to deeper squats by correcting these flaws and restrictions.

Don’t pick up a barbell or a set of heavy dumbbells at first. To perfect your form, it is best to start the workout without any weights. If you put too much weight into the movement, it’ll be difficult to learn how to perform it properly.

When you feel confident performing a bodyweight squat, then you can increase the resistance by adding dumbbells or a barbell. Without access to equipment, you can even strengthen and extend the thigh muscles by performing wall squats.

You might merely squat to parallel at the start, but after you’ve mastered the exercise, then work on the deeper squat, which is more difficult. Some folks have issues when they squat below parallel.

However, going deeper broadens the range of motion and may result in more glute, hamstring, and quad hypertrophy gains.

Conclusion

There are several factors that can contribute to difficulty in achieving deep squats, including limited ankle mobility, poor hip mobility, and individual physique.

However, with proper stretching, strength training, and form adjustments, it is possible to improve squat depth and enjoy the benefits of this powerful exercise.

By identifying the root cause of your limited squat depth and taking steps to address it, you can unlock your full potential and achieve your fitness goals.

Related Article

What Not To do when squatting? (7 Most important things NOTE)