Are you having trouble performing a full depth squat? Can’t keep your chest up or your heels are coming off the ground? We can help you reach your crossfit or gym session goals. A physical therapist is a musculoskeleton expert, examining how the body performs and functions. At Pacific Physical Therapy our physical therapists can evaluate your

First, we assess your mobility of the ankle, knee and hip 

Research shows that adequate ankle mobility for a full depth squat is between 20-30 degrees relative to a person’s height and structural proportions. Hip and knee flexion are approximately 125 respectively for a squat depth of at parallel or below.  

Are there asymmetries in range of motion at the hips and knees? Is hip external rotation the same bilaterally? The FABER test is a good way to assess hip external rotation differences. 

Second, we assess your neuromuscular control

Trial doing a squat with a light weight or kettle bell with arms outstretched – Better?  

Start doing squats with anterior counter weight and progress from arms outstretched to holding weight in at chest or front rack position. Perform squat in a slow and controlled manner with attention to form for appropriate muscle recruitment.  

Core stability is also important with maintaining appropriate pelvic positioning and reducing the “butt wink” effect at the bottom of the squat 

Finally, we look at stance 

A taller person will need a wider stance to allow a full depth squat with good body mechanics.  

Torso length affects the amount of lean as well, longer torso will have to lean farther forward to maintain center of gravity.  

The goal is to reduce the distance from the center of gravity, therefore the vectors of the legs and trunk from that point will need to be longer – meaning the width of a person’s stance will have to be wider.  

We can help you reach your full depth squat but customizing a treatment plan to address your mobility or muscular deficits. These treatment plans are individual to you to help you reach your goals.

Click here to request an appointment and one of our staff will reach out to you. 

Or give us a call at 360-329-7052 to reach our Port Orchard Office or 360-625-9161 to reach our Silverdale Office, both located in Kitsap County

Brianna Cook PT, DPT is a physical therapist specializing in orthopedic conditions.  

References –  

Endo Y, Miura M, Sakamoto M. The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength. J Phys Ther Sci. 2020;32(6):391-394. doi:10.1589/jpts.32.391 

Kim SH, Kwon OY, Park KN, Jeon IC, Weon JH. Lower extremity strength and the range of motion in relation to squat depth. J Hum Kinet. 2015;45:59-69. Published 2015 Apr 7. doi:10.1515/hukin- 2015-0007