Half Squats VS Full Squats
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Beyond that, there is a common belief that full squats are superior to parallel or half squats because the full range of motion promotes balanced and superior muscle and strength development. The implication is that parallel squats don’t involve the hamstrings and gluteus (butt) muscles like full squats; therefore you get a muscle strength imbalance between the quadriceps muscles at the front of the thigh and the.Contrary to what some may believe (or deeply hold true), the half squat can (and often should) be a consistent supplemental squatting option for many strength and power athletes who may have issues.There are merits to doing half squats. Half squats can be beneficial for certain sports requiring explosive quadriceps strength like sprinting and basketball.
Also as mentioned, full squats can aggravate pre-existing knee issues, which is why for them it is better to avoid the full version for the time being.Move on from your arms and focus on your lower half. You can ease your quads and glutes into things with a half squat. Since there’s balance involved, this.
To do exercises outside of the rack like overhead presses or olympic lifts, or if you just want to switch the bar out, a half rack offers more flexibility because you’re always outside the rack. You can finish your set of standing rows outside the rack, clean the bar to your.Bodybuilders typically perform the squat with their thighs parallel to the floor in the bottom position.
Olympic weightlifters, on the other hand, usually do what are known as full squats, where the thighs are well below parallel with the floor, or what some call “ass-to-floor” (deep) squats.Squats, and all of their variations, are a great exercise for the whole body. Shutterstock. Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “50 squats a day will keep the doctor away —seriously,” Dr.
Christopher Stepien, a sports therapist and chronic pain expert said.The study concludes that trainees should choose their preferred squat based on their goals. Athletes in sports that require a small range of motion and high power output may benefit from PROM squats. Athletes training for sports requiring full range of motion, or those seeking body composition and hypertrophy, should use FROM squats. 2.
When you do a half squat, you train your hips and knees at an angle you use when you jump and do other explosive moves. Training at these angles may help you improve your jump and sprint performance, although you should still aim for doing full squats during some of your training sessions.Half Squats and Why You Should Be Doing Them Yes half squats and no the title of this blog isn’t a joke.
Half squats really do have a lot of training value, although by no means should they replace full depth squats (So the hip knee joint is parallel or below).When you squat to full depth, your muscles are stretched further and are better activated than if you were to just perform a parallel squat. With all that tension in your muscles, you can generate more power when coming out of the bottom position.
Dumbbell squats are well suited for people who do not have access to the equipment required to safely perform barbell squats. If you’re purchasing home gym equipment and do not yet have the funds or space for a full barbell setup, you can use adjustable dumbbells and perform different variations of squats.Half squats should be done when rehabbing after an injury. The half squats should be become full squats if the injury heals. The idea that the bar has to be loaded so heavy that a max of 6 to 10 reps is all that is achievable or the one rep max for a PR is usually the #2 reason why someone is injured when doing squats.
You should be squatting for your own fitness / strength goals no anyone elses. Some people do half squats or box squats because they want to work on their quad strength. Others do it differently because they want to work on glute strength as well.
If you would want to engage yourself in a more intense session, increase the number of squats and lunges after three days from the start to make sure that your body can make the necessary follow throughs. #4 Cool down and recover to avoid exhaustion: Rest, recovery, and sleep are the three basic things that you should do after an intense.
List of related literature:
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from NSCA’s Essentials of Personal Training |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Methods of Group Exercise Instruction |
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| from Arnold |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
91 comments
Whatever works for you works for you and everyone is different.
but on the other hand atg squats can put a lot of stress on your back its a double edged sword the best thing to do is find a sweet spot that works for you between the two
Platz never used leg presses.Only squats and hack squat.Half rep dont work for the natural lifter.
This is the go to exercise for sprinters and those athletes sprint. A sprinter might have an advantage exploding from the blocks doing regular squats, but someone like a soccer player has no functional use from the lower part of the squat.
Not sure if you got a new cam or new lighting or a new lens, but the quality of this video compared to the last few is way better! Looks great whatever the change was!
I wanted to try half squats today and immediately i got approached by a guy telling me to go ass to grass and shit. And talking to me like im some newbie while my legs are wayy bigger. Sometimes ass to grass squatting becomes uncomfortable and i felt a way better pump in my legs with half squats
hey Lee, can I replace barbell squat with machine hack squat. I’ve found out that I have back problem with barbell squat and the leg growth didn’t much but when I replace it with machine hack squat, I see more growth on my leg. what do you think Lee?
Wow you answered a question I have for years. I twisted both ankles multiple times playing soccer for years and doing karate. I have no mobility there as per the test and now my poor squat is starting to make sense, despite all the exercise I do. Jesus H.
I go full range motion because I want to be really explosive and box jump
So how about full squats till you can do no more then trash those pins with quarters to failure.��
1:10 Jessie is so in love with Jeff. We all are Jess, we all are.
This is very informative video about squatting technique and range of motion. I believe that if you want to do bodybuilding, it is more important to keep high time under tension in the targeted muscle. The range of motion showing in the video clip, is keeping the tension in the quads and is very effective for building muscle. If you want to do powerlifting then obviously it is important to hit the required depth.
I was doing 45 degree squats today because ive been going ass to grass for a long long time and a dude at my gym said he was a physical therapist and said i need to go all the way down. Those people freaking annoy me. I have big legs and had a great leg pump. Science doesnt work for everything!! He made me look like an ego lifter who doesnt know anything that pisses me off!
To me its obvious that Labron dont wanna put to much stress or strain by doing a full range squat
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Your family is flabbergastered, most of them wide mouthed. Your sister moves on into the dinning room with you, her gaze never leaving yours “sweety what the f***” you dad says “go upstairs and -” before he can finish you flung yourself across te table and punched him in the jaw, knocking him down. Petrified, the rest of the family are frozen, trying to anticipate your next move. By now your sister is next to you, you pick yourself up off the table and stand back onthe chair, “IT’S FAWKING CALLED I.F AND IT’S GONNA GET ME SHREDDED” Your sisters head is at a perfect height to your crotch, ad you are already rock hard, you have been for a while now. 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Don’t let it destroy your life and the lives of your family. Please stay safe.
Who is here just to read comments jus to know this actually works.��
Half squats hurt my knees.I go ass to grass and my legs and knees and butt are fine cuz of that.Geared bodybuilders can do whatever they want cuz they are on hormones,they can grow just by laying in the sun.See Arnold,Hayne and see Platz squat,the guy goes ass to grass he was tought by olympic lifters how to squat and he got some huge legs and yes he is shorter but thats not the point.If taller guys did full squats,benches and overhead presses they wont be having small legs,and arms and chests and backs, short thr range of motion on squats you get half of the benefit.I can squat 405 ass to grass strict,i can half squat 600 for sure.
I can´t watch this. painful. Shocking how poor some of these bb type guys training knowledge is!
Turns out I just need to get out of my own way and move out more. Thanks Jeff for the help, I’ve been stretching muscles I don’t need to as often
Curious to see how these”ATG” squats Increase knee injuries. Because they most certainly will!!
Amazing video!!
i was having this issue for a long time. i have quite thick legs; so even if little to no weight, full squats are difficult for me.
Thats why i usually use half squats and then lift heavier and heavier.
right now, i am trying the 5×5, right now strength is my only goal. muscle growth has little to no importance to me.
is this correct?
Can tight hip flexors cause a butt wink? I’d love to see a video on this if so!!!
I agree with you, however I think they’d get better results going to full ROM. However, full squats are extremely taxing on the CNS and on the joints and tendons. Even if you do a bunch of mobility work and are able to execute the exercise perfectly, you are still not necessarily doing the exercise in a manner that could cause injury even done perfectly. Bodybuilders probably aren’t getting a lot of muscle growth from squatting, but are rather getting it from leg press, leg extensions, hack squats, etc. ATG squatting might help you grow muscles faster/better, but it’s also going to burn you the fuck out way faster too.
I think it would be good to comment on how little the hamstrings are worked when squatting, just to keep getting that info out there, since it sounds like they assessed that in the study.
People are so full of shit when it comes to training techniques. The squats Phil did was during a workout were he isolated the quads, and was gonna go back to the gym later that day to train hams, glutes and calves. So the technique he used for that purpose was actually perfect.
If he had gone any deeper, his glutes would kick in and take tension away from his quads. And going all the way up is no point either because there won’t be much tension on any muscles at the top part of the movement. Also he did 20 reps, so it was good time under tension too.
Squatting deep for hamstrings is couterproductive in my opinion.
Limiting half squatters to the weight of the full squatters completely defeats the purpose. What on earth compelled them to do that? Half squatting will probably DOUBLE the weight you can handle and therefore stimulate the limited range of motion substantially more. Who first tests his full squat to determine what weight to half squat? Also, using the full squat as a test is like comparing sprinting and riding a bike by having them all compete in sprinting! I want to see more good RPE equated studies (realistic alternatives) where they test for hypertrophy of the muscles, strength of the muscles in other movements, and performance in jumping, sprinting, etc.
I’ve watched quite a few of this guy’s videos and I can’t shake the feeling that he sounds like Ross from Friends
I’ve had great success with half squats but I’m sure both variations have their benefits. Nice video
Half squats and even quarter squats or better for athletes you can jump higher and run faster squatting this way only bodybuilders have to squat deep for bigger quads
This is what my very large ifbb pro trainer always has me do so no one at my gym questions it, but i’m still always worried i’ll end up in a gym fails video…
Depends on what sport you’re involved in. Im an Olympic Weightlifter, full range of motion is critical and a high level of strength throughout the entire squatting motion is paramount. Deep squats are what I mainly engage in. Bodybuilders have no need nor ever find themselves in a deep squat position because its only about what the muscle looks like. So deep squatting may not be important for them. However Id even argue to say that deep squats will further develop the entire posterior chain, so even models and bodybuilders can still find a huge advantage doing full range squats as opposed to half squats. I personally feel folks do half squats because most people rack too much weight on the bar, then when they lower it past deficit they are afraid and stand back up because it feels significantly heavier past parallel. The reason why is because you are NEVER in a low squat position in this day and age and those muscle groups, hamstring and glutes in particular, are very weak and undeveloped.
I bet doing lots of half squats would make your kneecaps grow. Or fall off. Depends.
Jeff: “This test says if you can squat low.”
Me: (lying on the bed) “Ok”
Jeff: “If you can do this, you don’t have to worry about squatting very low.”
Me: “hmm”
Jeff: “Everyone says it’s a good way to test it.”
Me: (finally gets off the bed and get down on the ground) “Alright, you got me, let’s try it.”
Jeff: “This test is a complete garbage.”
Me: (falls down on the ground)
I have a feeling people didn’t understand what kind of ranges he was talking about, I just see a lot of comments from full range to parallel.
Full range is squatting till you pass being parallel to the ground and touching your quads with your calves ass to grass
And parallel squats are squatting to have your waist just low enough to be leveled with your knees making your quads parallel to the ground.
I think by half squat he meant half rep, squatting to a degree hes above parallel this kind of squat keeps tension up and works only the quads and in my view the targeted area of the quads would be the middle location of your quad as in the middle from your hip to your knee to help develop the round shape of a quad. Full range and parallel squats target more the muscles near the knee and hip but not the middle. Half reps should help in dis location.
Keeping in mind half reps are only to target quads and build, not hamstrings, glutes or calves.
Yes, I believe one should do full squats if you have healthy knees or at least to parallel. Now if you are rehabbing your knees then partial light squats would be beneficial..
I do a combo start with lighter full squats to warm up then go heavy at the end
I never worried about depth, I did what worked well. It’s still a squat to me, and sometimes I use the variations cause of what each one does. It’s strategic. Seen some very aesthetic people who hardly ever do full reps, so something’s workin.
Just got your book Fat Loss Forever. Can’t wait to dive in. Love your content. Make America Science Again!
what a perfect and simple answer. LOL i’ll try to do both from now on. thanks very much.
It’s wrong, when you come up from the squat you should NEVER lock the knees, it should always stay slightly bent forward when you lock the joint it’s going to put all the pressure on the knees. In your video you not only look the knees but you use speed while doing it. It’s a friendly advice from a former Elite male gymnast –
comparing shitting in the woods with body weight to putting 100-500lbs on your back. sorry bud go back to school
I broke my heel 4 years ago so have serious loss of mobility in my right ankle and Achilles. Therefore when I squat close to parallel my left side drops lower which caused a minor back injury. I now half rep and don’t give a fuck what anyone thinks. If the form police care to criticize I’ll pull the weight off the bar and demonstrate. Maybe I’ll get lucky and they’ll have and solution……doubtful.
I can’t go past parallel without rounding…Of course it’s most probably due to flexibility which I’m working on.
Great Vid but I have a quick question about Jeff’s variation of the Quarter Squat.
Will doing that variation give the same vertical jump benefits as a regular quarter squat?
Anybody feel free to respond.
Call me a pussy but I can’t squat past parrallel I try but I just can’t. Tips?
The way I’ve always looked at this when it comes to form is if your feeling the pump in your legs doing a form that feels natural to you then go for it, I won’t judge you for that but I will judge you if you trying to go 75 percent of you max and only go down 7 to 8 inches cause your explanation for doing that is your saying I’m trying to keep constant tension on my legs. Then I’ll judge you because your really doing nothing by bending your hips and knees 20 degrees.
OMG!! great explanation of hip mobility issues. You are a beast at what you do. Big thumbs up
I have a question, can I adjust squats to such a degree to a sport specific stance or a movement pattern without hurting myself. My training revolves muay thai and some calisthenics. If you look at the fighting stance of a muay thai practitioner, you can tell that the hips are facing forward but with one foot being slightly in front of the other. I wonder if I can perform a squat from this position while shifting my weight to the ball of my feet to work my calves as well as the quads and glutes. I’am able to keep my upper body straight and at all time with no tilting of my hips backwards or forwards. Am I wasting my time doing these, or do I get a mechanical advantage by them. and of course alternating the stance from left to right.
Niky
I go t parallel im 6’3″ so its a tad stressful on the knees unless I use a wider stance but deff go to parallel at least
If you can’t Squat deep without going up on your toes, losing balance and tipping over, then you have mobility issues that you failed to correct. The ankles, the calves, quads, hamstrings, hips, glutes, abs, lower back and upper back all need to work in unison to perform an ATG Squat with good form (I specifically say good form as “perfect” doesn’t exist on the Squat as the way a full ATG Squat looks depends on your morphology).
You have failed to do your due diligence. You have let the temptation of ego lifting cloud your judgement and stop you from researching, understanding and applying the corrective measures needed to rectify your Squat mechanics.
I know this because I have had ankle, calve, hips, hamstrings, glute, lower back, upper back mobility/activation issues in the past that took me many months to correct before I was capable of Squatting ATG with good form.
No one should be doing ATG squats if they don’t have the flexibility to do so. That’s just asking for snap city. ATG is overrated. Most people get major butt winks when hitting parallel or below. That spinal position under heavy load is a recipe for a low back injury
Fellas, A2G is the only way to go….you will get awesome complete leg development especially big quads.
Leave your ego at the door… and get used to the full range of motion…strength will come in time.
i dont get it how can someone dislike jeffs videos..hes best coach ever
My right knee crackles every time I go lower than parallel, so fuck that!
I agree with most things Lee has to say, but I would have to disagree with this video. If you wouldn’t do half reps on the bench then you shouldn’t do half reps in your squats. Going to complete ATG isn’t really necessary, but if you aren’t going to parallel then you are just half repping. I say just below parallel is the best.
I swear I learn more regarding the hips and movement in this video than 6 year of medical school and 10 years of being an actual doctor lol
Hey Jeff; if you find that deep squats tend to cause lower back pain/discomfort over time, would you say to limit the ROM such that that isn’t the case?
I recently started getting some really bad tailbone pain after deep squats. I don’t have a barbell so I use dumbells up by my ears on shoulders. Can you please tell me why this is happening?
Squats is a functional workout and most people can’t go all the way because of either limited range of motion or pain. And people with neither pain or ROM issues choose to do half squats because they get stuck up on how much weight they can rep. In my opinion, it is better to have good body mechanics such as ROM than showing off a halfway squat….
You are doing the full range of motion squat incorrectly, your ass is curling down which it shouldn’t be doing that
Full squats use the rebound effect, so I think thats is a flawed study. That being said that was a good short and to the point video nice job Layner!
HEY whats up guys, check my vids out, i think they are enjoyable and pleasant to watch, i love fitness its my life style. this guy here Lee is also smart dude from what ive seen. thanks
Full ass to the grass squads is the only squads I ever do. Works the best
2:34 THE TEST
Me:{while doing that test} yes I did it I dont have capsular mobility issues and whats so issues.
Jeff:this test is absolute garbage
Me:what?
I kind of have the same problem as Jesse, but I can go a little lower than him. I always find that If try sinking any lower, I fall backwards. However, whenever I use a dumbbell and hold it out in front of me with straight arms during my squat, it acts as a counter balance and I can sink my butt to almost touch the ground. Is this okay to continue doing?
I found that doing ATG squats has helped me with knee pain. I am working on fixing a muscle imbalance between quad/hammy.
Jeff you look better than 99‰ of us will ever look, no question. But don’t hate on bros with beards just because you can’t grow one. It comes across as transparent jealousy, son. You’re better than weak shit like that Jeff ��
When jumping off two feet for a dunk your knees doesn’t bend more than 90 degrees. Exact depth Phil is doing. He also doesn’t go all the way up where the weight gets lighter. That’s a perfect time under tension example.
estroid is essential for body growth or not..plz reply my question..
Years ago a University study showed that when one initiates the squat the VL takes 70% 80% of the stress. As the descent continues stress on the VL decreases while stress on other quad muscles increases. At parallel stress on VL is very low. Stress on other quad muscles is decreasing while stress on glutes and hamstrings is increasing. Maybe this could explain why skaters have good VL’s.
hmm why does leg press work if half squats dont. Haters gotta Think a Little. Leg press is like a quarter squat for most guys with big legs.
So flat feet is why I cannot squat ass to grass..that explains a lot..Ima partial rep king and I have 32 inch thighs:) so no fucks givin what these little haters say
Hi Layne
can you make a response to Jerry’s Ward Video about sweeteners and inflammation which lead to prevent muscle growth?
thanx
Me: I feel I have pretty good squat form
watches this video
Me: OH MY GOD I HAVE ALL 5 OF THIS PROBLEMS!!!!
I’ve been doing normal regular squats for all my life (parallel to the ground). Its been working fine for me and I see results. However, I went to see a personal trainer recently and she made me do full squats (Never even occurred to me that it was an option). Used the same weights I used for regular squats. I had no problem completing it but when I woke up the next day, [email protected]##&%%!!!! The pain I experienced was out of this world. I didnt recover until 7 days later. So it got me thinking I haven’t been getting a great workout by just doing the regular squats so now I do full squats. The problem I have is it still takes me a while to recover which is annoying. After seeing this video, I didn’t realize you should use lighter weights if you are doing full squats. I think I will continue using the weights I use now. I only hope my legs starts getting use to it so I can increase weights.
How do you add this to your program if you’re doing squats? Do you do the last phase the pelvic stability before/after your regular sets of squats or leave it for a different day altogether?
The creator of this video doesn’t understand that all these guys are on steroids and that’s why they can get away with whatever they are doing lol. Studies has already been done to show people who did the juice with NO training at all still gained more than naturals.
Ameer!! Thank you this video is amazing. I’ve been A2G’ing it with Olympic lifting for about 6 months now, but have been getting some heat from people when I tell them that I always do full squats (“you’ll wreck your knees!” they say, “never go past parallel” they say). Keep up the great work and I look forward to more videos:)
jeff i want to know can we make our scouts thinner coz i have a big scout. its hard to walk even
I wanna see someone who has never worked out become a bodybuilder not bodybuilders working out
So I’m struggling with this spark I get in my glutes, when squatting. It’s only when I squat too low. And I cannot figure out what I’m doing wrong. Help?
When I squat, I bounce my cheeks off the ground. That’s how low I go.
I do almost full squats LOL…just below parallel. That’s a good compromise….and the most normal position. And you can get a good pump action going. Full squats are dangerous for most guys. Light to med wt in 12-16 rep range best. 2 sets all you need. Moderation is key. Always leave gas in the tank LOL
if you using drugs whatever you want to do..does not matter a lot..sorry guys..this is the reality..mostly people mixed natural bodybuilders with mr olympias or proffessional bodybuilders with drugs…a lot of difference between these two group..rules changes if you are using testostorone or growth or something lile that..so a mr olympias workout is not best for you of not works with you..always remember this.
I have a very difficult time bringing my heel to my butt like this. I do Brazilian Jiu Jitsu and am unable to sit back into my heels. I get incredible pain behind the knee, at the end of the hamstring and the top and sides of my calf. It’s excruciating. I have been stretching and built more ROM but it’s still an issue. Please help!!
I was impressed with myself because I could squat so low mt thighs were beyond parallel to the floor. I filmed myself and looked at the video. My butt doesn’t wink. It blinks!
Sooo many different videos about imperfections makes it seem impossible to manage them all when you dont have hours of free time to get in shape
i wish there was a study on where to look while squatting, im convinced looking straight ahead is far more superior than looking down
Unless I’m missing something (which is very likely), wouldn’t you need identical twins for something like this? Having two groups of subjects with some doing half and some doing full, introduces a ton of variables, correct? However, we all know the quarter or half squatter in the gym that had they done a full squat with the weight they were using, they wouldn’t be getting up lol. Full squat ftw!!
In all honesty, I used to squat only parallel, I was too scared to go full squat, but I found that it actually feels way better and more natural. Granted I can’t hit my 1RM but I still feel more powerful going in full. Half squats just feel awkward, and they wore out my back before anything else below my waist ever does.