Why the Hell Would I Want to Half Squat?
The other day I was squatting. No surprise. I then got a talk from yet another ‘expert.’ Again, no surprises there! He came up to me after a set and said, “You know, if you do five, you should do six.”
Uninterested, I replied, “Oh really” and then sat down. “Yea,” he said. “When you get to five and can’t do any more, you should just carry on to like ten or more and do higher squats.” With a dumbfounded look in my eye, I looked up from my bench and simply replied, “Why the hell would I want to half squat?”
Before he could reply, I simply carried on. I don’t believe in half squats. In my eyes, a squat is only a squat when you go arse to grass or parallel. Quite simply, you either squat or you don’t. This incident got me thinking of all the reasons why I believe you shouldn’t half squat, and this article was born.
Before we get started, granted not everyone is built for squatting. Some people actually do have structural issues that prevent them from squatting to depth such as femoroacetabular impingement and unique anthropometrics as well as a whole host of other injury issues (I haven’t forgotten this). For these people, there are alternatives. However, most people can squat and indeed have the ability to hit parallel at least. If they say they can’t, they need to get more instruction on technique, address mobility issues, and strengthen their posterior chain. If you’re in the process of improving range of motion, I would allow squats shy of full depth as long as they are all part of the process of gradually increasing depth. In such cases, I would rather use box squats at varying heights, as this teaches the use of the hips, not the knees. Either way, in this process, the weight stays the same as you gradually learn to squat lower for progression. This weight in most cases need not be heavier than the bar or say a light dumbbell if you’re goblet squatting. You don’t put more weight on the bar and stay at the same depth. Half squats or varying height box squats should be used as part of a learning or rehabilitation process, not as an ego inflation tool.
Myths
OK, with all that in mind, let’s tear down half squats and some myths surrounding deep squats in the process. “Full squats are bad for your knees.” Wrong! But wait—everyone, including doctors, say that full squats are bad for your knees. Well, only all the people who are wrong say that, and secondly, they are all massively wrong. It’s half squats that lead to dodgy knees. As Dan John says, “Squats don’t hurt your knees. Squatting how you squat hurts you knees.”
Let’s have a little anatomy lesson…The squat movement doesn’t just involve the quadriceps as many ignorantly believe. It’s an exercise that uses the entire leg and hip. This includes the hamstrings and adductors, which span the back and inside of the leg, and of course the glutes. The hamstrings span the back of the femur and insert anteriorly on to the tibia just below the knee on both sides. Thus, they serve to pull the knee backward from below. The adductors attach on the pubis and ischium (proximal) and along the posterior medial aspect of the femur (distal). The adductors also serve to pull the knee backward but from above the knee and toward the inside. During squatting, the hamstrings are anchored at the distal attachments and so sitting back entails the hamstrings to stretch, as the hips are pushed back and anteriorly rotate slightly. In much the same way as described for the hamstrings, the ‘sitting back’ and ‘knees out’ motion requires the adductors to be stretched, as they’re anchored at the distal attachment while the proximal attachment moves relatively further away.
The combined backward pulling actions of the hamstrings and the adductors serve to balance the forward pulling force of the quadriceps, but this only occurs when the hamstrings and adductors are stretched, which occurs only in the full squat position. Anything above this and the knee is subject to excess anterior forces because the hamstrings and adductors aren’t stretched and don’t provide a posterior force in the movement. This dramatically increases the likelihood of developing patella tendonitis or patella tendinopathy. Proper distribution of force about the knee is pivotal to knee health. Because this correct distribution only occurs in a full squat, it’s obvious that full squats serve to keep the knees healthy. As an added fact, the stretched hamstrings and adductors in the bottom of a deep squat serve to provide a rebound out of the ‘hole.’ Thus, hip extension is accomplished much more safely and efficiently when we squat deep!
As if that wasn’t enough, here are some more reasons:
- Because half squats don’t activate the hamstrings, adductors, and glutes, athletes using them end up developing imbalanced legs to the detriment of the posterior chain. Without having to preach to the choir, a strong posterior chain is literally the backbone of human performance. I need not say any more.
- Partial squatting contributes to an imbalance in the quadriceps to hamstring strength ratio. This imbalance increases the risk of hamstring tears. If your hamstrings aren’t eccentrically strong enough to act as a sufficient brake to the quadriceps force at the knee during running and then act very rapidly with a limited amortization phase to help produce hip extension, they will simply be stretched too far and subject to too much strain and tear.
- This imbalance also increases the risk of an ACL tear. An increased quadriceps to hamstring ratio is a major factor in increasing the amount of anterior tibial sheer. This is a causative factor of ACL tears. Added to this, the underdeveloped strength of the glutes derived from half squats means that the knee is vulnerable to falling inward with valgus collapse and internal hip rotation and even a degree of abduction (prime time ACL tear territory) during sports performance movements such as cutting, jumping, and landing. This is because the glutes aren’t strong enough to stabilize the pelvis and the knee via hip elevation and external rotation.
What about jumps?
Despite the previous points, many still claim that half squats are more functional! The rationale for this is that they mimic the body position in jumps (i.e. people jump from half squat positions). These people usually say something like, “When do you ever see anyone jump from a full squat position?” My answer is always this—If you can squat 200 kg arse to grass and you were to suddenly go mad and perform a half squat, you could most likely ‘squat’ in excess of 250 kg, especially because there isn’t any official depth for an official half squat. But if you have only ever trained the half squat, even say up to 250 kg, I bet you still can’t full squat 200 kg! Your actual 1RM would be more like 150–170 kg. Are these people really trying to convince me that the NFL running back who squats 200 kg arse to grass is going to struggle in jumping and running performance because he hasn’t trained the movement of jumping in a ‘jump range of motion squat’ per say? Get real.
By half squatting, you’re instantly making yourself a lesser athlete because you can’t properly perform a basic human function. Why would you choose to not squat to depth when being able to makes you function better as a human and doesn’t hinder your half squat or jump performance?! Wait—I know the answer. Because those people are wimps. They want the easy ego boosting way of ‘lifting.’
If that isn’t enough to convince you, hopefully this will. In a study comparing two groups of vertical jump tests, one group better than the other, it was found that the group that jumped higher used their hips, not their knees to provide the majority of force in the movement. Half squatting ingrains knee flexion dominance whereas deep squats ingrain strong hip stabilization and extension. Place your bets on which group someone who deep squatted falls into. Just think of the boys Joe DeFranco trains for the answer. But wait—now the die-hard half squatters come back at me with their final stand. “We use half squats to potentiate the muscles in the legs/central nervous system as a whole so that we can lift subsequently heavier after or perform some sort of contrast training.”
OK, nice idea, but let’s not forget that if you’re potentiating the leg muscles needed to squat, they all have to be activated in the lift. We already know that the hamstrings, adductors, and glutes aren’t activated in half squats. Therefore, that 300 kg on your back isn’t going to get your hamstrings, adductors, and glutes fired up to squat super heavy like you think. You may get a slight effect from the sheer spinal loading (there are some studies to back this), but in that case, I’d rather use a reverse band set up so that I get that effect but can still squat to depth and develop speed in the lift. Or if you want something to use directly before a set of squats, frog jumps or box jumps work well. These can be taken to depth, too.
Bodybuilding
While I’m full blown ranting, let’s address bodybuilders. Off the bat, I’m not knocking you guys. Hell, I’ve trained like one more than any other strength athlete. Regardless, it has to be said that many bodybuilders (not all by any means) feel that you don’t need to go low because you’re trying to ‘overload’ your quads and take the hams out of the movement. First, surely the goal is to make your legs as big as possible, so why not train the posterior chain, too?! If you wish to overload the quads, how about using deep front squats? The already shortened hamstrings in the front squat position greatly reduce their involvement in the lift. Alternatively, hit leg extensions and leg presses in conjunction with full squats. Hell, grow a pair and throw in extra long eccentrics like John Meadows in the process. If extra fatigue is the goal, use partials on the leg press and extension or use drop sets on deep squats. Don’t use partial squats! A squat is a squat. Keep it that way.
Ego inflation
Half squatting is inconsistent and ego inflating. You can never reach a max on a half squat because when the tough gets going people just make their half squat a little less deep and so on. As a result, you never know where your strength levels currently are and whether or not you’re improving. I think it’s the ego lover’s best ‘back stabbing’ friend (closely followed by the ‘spotter dominant bench’ where your spotter does all the lifting for you!). Someone will call you out one day. They will watch you squat to depth and hold you to it. Suddenly, your boasted 180 kg squat actually ends up being something more like a mere 100 kg to full depth! Don’t be that idiot.
Half squats can kill. OK, I admit a little dramatic but nonetheless true. Abusing any lift with weights above or on you can cause serious harm and even death, so don’t take the piss. To highlight the point in a serious manner, I’ll tell you a story.
A guy at my university gym proceeded to load up a bar to somewhere over 200 kg. Now from only a fleeting glance, you could tell straight away that this guy hadn’t the musculature to handle that weight properly (not to mention, I had witnessed his woeful build-up sets). Anyway, the guy unracked the bar and proceeded to ‘squat.’ He folded. His back rounded uncontrollably and the bar rolled over his head. Luckily, that didn’t do serious damage to his head and neck. It did, however, remove a finger. In desperation, the guy put his hands out forward and grabbed the safety pins that ran parallel. The bar rolled over his head and landed on his fingers! So remember folks, squat deep, get strong, get big, stay injury-free, and don’t let your ego hurt you.
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Ben Coker, CSCS, is CEO and director of strength and conditioning at Elite Kinetics Strength Training Systems. He holds a degree in sport and exercise science from Loughborough University in the UK and is a certified strength and conditioning specialist under the National Strength and Conditioning Association. He has worked with national level javelin throwers, bodybuilders, powerlifters, Strongmen, rugby players, and MMA fighters as well as your everyday recreational warriors. For more information, visit his site at 
Great article! As if Ben’s multiple reasons for getting to depth weren’t convincing enough, just remember that every time someone half squats, a puppy dies and a baby is shaken.
Next time someone who half squats tries to tell you they “squat” more than you (which has happened to me before), tell them you have the world record for the 100 meter dash. When they question you, tell them you only run the first 50 meters, but your 5 second time is a world record for the 100 meters. This is the same as comparing half squats to full squats.
Great article. It’s just mind-blowing what some people will call a squat.
I’d like to add that the doctors, so called expert trainers and members of the general population that say/think squatting is bad for your knees, etc need to watch very young children for an extended period of time. Very young kids are squatting all day, every day. What these dip-shits should be telling people is you need to re-train the movement you were born to do because you have lost the flexibility, coordination and strength-relative to bodyweight that you used to have to squat safely.
Have squats are for pussy’s, man up and ATF= ASS TO THE FLOOR!
Brilliant writing. Always squat to depth. Be sure to incorporate heavy pulls as well.
fantastic article, this is a very comprehensive set of ammunition to lovingly aim at those who vehemently defend their beloved half squats; thing is, many KNOW themselves that they can’t handle the ego-beating from the inevitable plummet in handled weight with the migration to full ROM. great stuff
Nice article and justified some great points. I do feel there is a time and place for half squats – pin squats – essentially a half squat can assist in the lockout strength of your depth squats, particularly if you perform cluster reps. Unfortunately far too many gym “experts” can’t understand the very basics of human mechanics.
Great article! I “half-squatted” my way through high school because of ego and it did nothing for my speed, strength, or leaping ability. Once I started full squatting my knees felt better than before. I am a physician and I work with athletes and people with knee, hip and back pain…I agree with everything written here. I feel there is a HUGE amount of knowledge that “health experts” could gain by reading this website. Above, Jason made a great comment on children and full squatting. Americans have decided full hip and knee flexion with heels flat on the ground is somehow “excessive” where people from less developed countries find this to be a position of rest.
I used to half squat with poop tons of weight when I was in college. It lead to an AWESOME ego boost and a lifetime of patellar tendonitis in my left knee that comes back now sometimes even though I’ve squatted corrfectly for years. Thanks partial squats, your the BEST!!
When I first started lifting I was taught how to front squat and trained front squat only for about 9 months before learned to back squat. I know that I have had too much weight on the bar and cut my squats short too many times. I have been training for about 3 years and I’m learning more eveyday. But right.now I definitely have an unbalanced quad to hamstring ratio. I have been focusing on squating to depth and tryig to build up my hamstrings with suplemetal work as well. Any tips on how to get my legs balanced? It truely does cause many issues.
I like them! For the last 6 week I’ve alternated half squats and full squats from work-out to work-out. The hooks in the power-rack was broken so I did them from the safety-pins and up (dead squats) and I’ve made some reasonable gains doing this.
If I had to chose….full squats of course.
Who cares what you half squat? It’s the full squat that counts and if doing half squats once in a while can improve your squat…..Why not?
Good article!
A couple months ago a young man (still in High School I would guess) was performing squats with weights he could not effectively handle. He went to barely parallel on 135 but all weights above that he was above parallel, getting higher and higher as the weight went up. He tried 385 and got to half-squat territory for 3 reps, grunting and straining. I was watching this from the power rack where I was doing front squats to full depth. When he was done he asked me if he was going deep enough. I told him ‘NO’. He asked for my advice and I told him that he should not count any reps that do not go to parallel or below. I also said that he will be healthier and lift longer into old age (I’m 59) if he would just “Leave his ego in the car and take the weight off the bar!” I haven’t seen him in the gym since.
Just wondering what the references are for this article ?
Cheers
Matt
A couple of weeks ago I was training at the gym and was watching this ego maniac squatting or half squatting. My training partner told me to stop for a minute to check out this exhibition of squatting. Our squat technician proceeded to load plate after plate after each plate the ROM was getting shorter and shorter. When he got to 7 plates he got under the bar shivering under it and proceeded to squat. After the 2nd rep the inevitable happened, the bar pinned him and it all 300 kg came tumbling down on him. My training partner and I first had a good ol laugh then helped the poor dude up. I was lucky to train with powerlifters who know good form and am always perfecting my squat form. BTW I’m not the Jason who posted the previous comments.
While I don’t partials are *completely* worthless, it’s interesting that you bring up bodybuilding. I have yet to see any decent Olympic lifter that does not have great quad development–in ANY WEIGHT CLASS.
Nicely written. Enjoyed the humor as well as the technical evaluation. Bravo!
Let’s check facts before everyone falls all over themselves congratulating the author.
1. Half squats are parallel squats.
2. Full squats are ass-to-calves (“Olympic”).
3. Squats are not bad for healthy knees. And I’m a physician. But all physicians think this?
4. This article got published on EliteFTS?
I’ll stop there.
I almost view half squats as a normal phase of training that many (perhaps most) folks will go through on their way to learning to squat correctly. People may have the right idea in wanting to squat, but for many, going to just below parallel (let alone ATG) is psychologically daunting and they won’t do it until the reasons for it are cogently explained to them. For me, reading Rippetoe was the eye opener when I realized that I wasn’t really doing jack shit correctly in the gym!
Thanks for the comments. I’m glad people have enjoyed and found the article useful and interesting.
Evan – As a physician that recognises squats aren’t bad for the knees, I’m genuinely pleased. The fact remains that most physicians unfortunately are not as informed as you, so apologies to you as an individual but generalisations are ‘generalisations’ many more need to follow your lead.
Half squats are not parallel squats. Parallel squats are parallel squats, (parallel referencing the angle of the femur to the floor just to clarify). The ‘half squat’ vague term to me is any squat done above parallel, not a parallel squat. Further a ‘full squat’ is to me is defined by powerlifting standards which isn’t the Olympic ‘full’ squat you believe. Olympic squatting of ‘hamstrings to calves’, is in my opinion ATG squatting, something reserved for those with unique anthropometrics.
Matthew…RE references…towards which concepts in the article? I’m more than happy to send them to you.
First of all, I agree that half squats should be avoided in most cases and that below parallel squatting is the way to go, particularly if you’re going to compete in powerlifting meets. I do believe there is a time and a place for half squats. And that is because it can familiarize your central nervous system with a new and heavier weight that you’re not accustomed to lifting. A rep or two of a weight that is 50 lbs. over your below parallel max is good to experience walking out and moving down and up, even though you are not going parallel.
And let’s address the issue of knee health. Let’s face it, all of us lifters do not want to admit that almost all squatting is bad on our knees but the fact is that it is. I continue to squat heavy after 32 years straight (I am 48 now), using weights exceeding 500 lbs. How can this not be bad in some way on our knees. The thing is that, as lifters, we choose to except the risk that squatting will cause atleast a little damage to our knees. It comes with the territory. Same with backs, hips, shoulders, etc. with heavy benching and deadlifting. It’s like playing football. Look at retired NFL players who are in their 50′s. Some can barely walk, but they would have done it all over again if they had to go back and choose again.
@ Evan
1) I think most people here will consider any rep to parallel/slightly below parallel a squat since this falls within the powerlifting standard.
2) Olympic lifts are great/used by many here, but I venture to say this site and the author are geared more toward powerlifting standards.
3) It’s awesome that you’re an informed physician (srs, no sarcasm), but in my experience you are the exception. While this doesn’t tie into squatting/lifting, my wife is a tri-athlete and I cannot tell you how many doctors she has gone through trying to find someone that did not consider what she does to be extreme/hazardous to her overall health.
4) Yes, this article has been published on EliteFTS.
We will agree to disagree.
The traditional definition of a “full squat” is ass to calves. When powerlifting rules (much later) stipulated only “to parallel,” this is and was a much different definition than a full squat.
I personally can power squat/to parallel about 150-200 more pounds than I can full squat (ATC/ATG).
They are much different exercises. The bullshit that people do in commercial gyms are in fact quarter squats. These people generally aren’t strong and much worse, have no balls (scared to go deep with heavy weight on their back).
No disrespect intended, it’s just that I would expect an article on this esteemed site to go beyond, “you should be squatting to parallel or you won’t get optimal results.” Such information could be obtained from Muscle & Fitness, Arnold’s Encyclopedia or other basic sources.
All the comments are along the lines of “yes, we know, full squats, rah rah, everyone at the gym is a douche.”
So what did we learn from this article? Can we expect more? Can we expect to go beyond reaffirming basic knowledge that we already know?
I’ve been a reader and customer of the site since 2001. It is one of the best strength training sites on the web. I don’t want to see it diluted down to Muscle & Fitness online.
Some days my knees won’t bend past parallel without weight. Should I take the day off? I do what I can with the way my body feels that day. It’s easy, when working with young lifters, to make such generalizations but get a 60 year old client with arthritis in front of you and tell him that he’s not working hard enough because he didn’t get to parallel. Shit like this just makes me shake my head.
You know not everybody strength trains for their ego, some do it to to help them feel better, not for accolades.
…..because it’s better than zero squatting or quarter squats.
Question: why is it okay, prescribed and highly recommended for increasing the bench and dead to do pin pulls, pulling off blocks, pin presses, board presses, floor press and MANY other “half” range movement but not okay for the squat?
John Meadows does squats a bit above parallel pretty often. Me too. Works for us!
Lee,
The movements you describe, as well as high box squats (partial movements for the squat) are recommended for, depending on who you ask:
1. No one.
2. Competitive powerlifters.
3. Geared competitive powerlifters.
4. Late-intermediate or advanced (whatever that means to you) strength athletes or bodybuilders, for variation purposes.
5. People with certain injuries that preclude use of full range movements.
Or some combination of these.
I think most proponents of those partial movements would still agree that the basic movements in good form and full range of motion should be mastered first.
When Louie Simmons uses a 3-board press or John Meadows prescribes squats above parallel, they are not working with rank beginners who need to learn basic form in the basic lifts.
Evan,
Partial range movements can be and are used to teach the full range to beginners. I’ve been to three seminars by Dave Tate over the years and I have seen him use a high box squat to teach the squat to those who didn’t have the hamstring strength or flexibility to squat to a lower box.
He did tell them what box hight they were on and what box they should be using and not to increase weight until they can do all of their sets and reps on the desired goal box with very good technique.
If you have a beginner who can’t master the lift correctly you can have great success by breaking the movement down in segments and teaching each independently. This is how most sport skills are tought and the squat is a sport skill.
I will agree to disagree that partial lifting isn’t of value to beginners. In many cases it could be the highest value to learning the skill.
The issue here isn’t the partial lift it’s how they are being prescribed and used. There is a time and place for all types of methods and movements in programming and I’m glad Elitefts published this article because while the article doesn’t illustrate this the comments do.
Forgot to say this in my other posts. Saying that all doctors think squats are bad is bullshit. This is like saying all trainers suck. The responsibility to find a doctor that fits your needs is yours! This is one thing about our health care system that works. You have a choice so if you don’t have a good “fit” you failed in finding it. The same doctor you think sucks is a great doctor to others.
No I’m not a doctor but did visit – interview 4 before I found one I feel is a good fit.
Watch this video and pay close attention to the text at approximately 1:27 into the video. One of the greatest squatters of this era talks about partial squatting to train the CNS and work on set-up and feeling heavy weight on his back….
http://www.powerliftingwatch.com/node/21579
Enjoy!
Half squats & box squats developed from people who needed to train through stick points. Like lockouts for bench. Definitely should have stayed as a training, retraining or rehab tool.
It’s ironic they used a picture of Matt Kroc in an article about NOT half squatting.
Half squatting is like not touching while benching (RAW of course)
PRetty sure everyone is getting all worked up over alot of nothing. We all know that the main point of this article was to emphasize the importance of full ROM and to take a shot at those that find an ego boost by over loading a lift and then doing some poor excuse for a rep.
Anyone that can’t seem to understand this, I feel that you are possibly being a little over critical and just like arguing.
And as far as not expecting to see this type of article on elitefts. Im sure you can find a
100 articles about douche bags, 1/4 squats, curls in the squat rack and other excessive douchery.
So in closing let’s all just quit bitching and start lifting.
Ive seen Kroc compete many times and his squats are all right there unlike all the crap we see today.
Good article and comments. See you Tuesday Cody.
2.44 body squat here, i jump from full sqaut every time i test vert. I credit this and deads to my 33″ vert. Alsothe year i playe football and didnt know how to squat, eas he year i fucked my knee and lost a season.
Wonderful article, bar none. HOWEVER, local “club-gyms” are still not putting any emphasis on explaining to members that half-squats are just plain retarded. Same goes for loading up the leg press with 10 plates on each side and doing 1/4 leg presses. In the past decade, I been to 19 gyms all over and continue to see it, it may just be a plague or some shit. No one wants to go deep, no one wants to do good work. It insane. I am a competitive Olympic weightlifter, ya….we don’t know what 1/4 squats are son!!! God. Hey, one thing this article didn’t mention which may go hand in hand is refusing to work out your lower extremity all together (chicken leg syndrome). Oh shit did I open another can of worms?
Amen
Great article. A well performed squat will save your knees. I remember reading about the difference between low bar and high bar squats, and how low bar squats use the hips as the point of rotation, instead of your knees. It has shaped how I do squats.
Here’s my source:
Powerlifting’s Fat Burning Secret
Good article. For those wondering what the ‘references’ are, an excellent series of instructional videos by coach Mark Rippetoe can be seen at the Crossfit website. Unfortunately the new website is paid, but the old site is archived and still available. Here’s a good one: http://media.crossfit.com/cf-video/CrossFit_RippetoeHipDriveInstruction.mov
The video archive is here: http://www.crossfit.com/cf-info/excercise.html
Enjoy. Happy Training.
Rebuttal: http://www.lancegoyke.com/deep-squats-suck
I don’t like seeing the all or nothing approach being spread around because it’s going to get those who shouldn’t be squatting deep injured.