Is it Safe to Do Deep Squats?

Squats are one of the best exercises around for building strong thigh and buttock muscles. Most fitness gurus recommend that anyone who doesnt have "bad knees" do some form of squats to build firm leg and buttock muscles. Since doing squats works large muscle groups, doing deep squats sets the metabolic fires burning - so you burn more fat. On the other hand, some fitness trainers are hesitant to recommend deep squats, especially for people who have knee problems. Are deep squats hard on your knees?

What is a Deep Squat?

A deep squat is a squat where you lower your body below parallel when squatting, with parallel being the level where your thighs line up with the floor. Once you go below parallel into the deeper squat zone, you target the gluteal muscles that give the buttocks a round, firm shape. When you do squats that dont go below parallel, you lose some of the benefits.

Are Deep Squats Dangerous?

The controversy about deep squats began in the 1960s after research from the University of Texas showed that doing deep squats increased the risk of developing lax knee ligaments. When knee ligaments become lax, it leads to knee instability - and injury. When this study came out, the American Medical Association advised people to stop doing deep squats.

Fortunately, new recent research reverses this thinking. More recent studies show that deep knee squats, when done correctly, actually strengthen the ligaments that support the knee. This reinforces knee stability and actually helps to reduce the risk of injury. The key is to do them right.

Is It Safe to Do Deep Squats: The Bottom Line?

If you dont have arthritic knees or other knee problems, its not only safe to do deep knee squats; it actually strengthens the ligaments that stabilize the knee. The key is to use proper form and technique. Watch a video online that illustrates proper form when doing a deep squat and practice without using barbells or weights until youve mastered the technique. Then slowly add resistance. If you have knee problems, dont do knee squats or if you do, dont go below the level where your knees are parallel with the floor - and talk to your doctor first. If you do them right, deep knee squats are a great way to firm up those hard-to-tone buttocks muscles.

References:

Fitness Prescription for Women. December 2010. Page 20.