Parallel Squat: The Ultimate Guide to Squatting to Parallel and Beyond

The squat is one of the most fundamental exercises in strength training and bodybuilding. However, one of the most debated aspects of squatting is depth. Should you be squatting to parallel, going below parallel, or stopping above parallel? This article will explore everything about the parallel squat, including its benefits, form, and comparisons with deep squats and full squats.

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1. What is a Parallel Squat?

A parallel squat is when your hip crease drops to the same level as your knees, forming a 90-degree angle. This is the standard depth used in powerlifting competitions and many strength programs.

Key Characteristics of a Parallel Squat:

• The thighs are parallel to the ground.
• The hip crease is in line with or slightly below the knees.
• The knees track over the toes without excessive forward movement.
• The torso remains upright, maintaining a neutral spine.

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2. Squat Parallel or Below: Which is Better?

A common debate in the fitness community is whether it's better to squat to parallel or go below parallel.

• Squatting to parallel is ideal for balancing strength, safety, and mobility.
• Going below parallel recruits more glutes and hamstrings, increasing muscle activation but requiring greater mobility.
• Stopping above parallel reduces muscle engagement and increases stress on the knees.

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3. The Importance of Parallel Squat Depth

Achieving parallel squat depth is crucial for proper muscle engagement. If you fail to squat deep enough, the quads dominate the movement, while the hamstrings and glutes remain underutilized.

Benefits of Reaching Parallel Squat Depth:

✔️ Increased strength development
✔️ Reduced risk of knee injuries
✔️ Improved flexibility and mobility
✔️ Better transfer to sports performance

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4. Parallel Squat Form: How to Execute It Correctly

Executing a parallel squat with proper form ensures maximum benefits and prevents injury.

Step-by-Step Guide to a Perfect Parallel Squat:

1. Set Your Stance: Feet shoulder-width apart, slightly turned out.
2. Brace Your Core: Tighten your core muscles before descending.
3. Initiate the Movement: Push your hips back while bending your knees.
4. Descend to Parallel: Lower yourself until your hip crease aligns with your knees.
5. Drive Up: Push through your heels and return to a standing position.

✔️ Tip: Use a mirror or video yourself to check if you're actually squatting to parallel.

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5. Parallel Back Squat vs. Front Squat

• Parallel Back Squat: Targets the glutes and hamstrings more.
• Parallel Front Squat: Engages the quads and core due to an upright torso.

Which one should you do?

• If you're a powerlifter, focus on parallel back squats.
• If you're an Olympic lifter, front squats may be more beneficial.

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6. Breaking Parallel: How to Ensure You're Squatting Low Enough

Many lifters think they're hitting depth when they're actually squatting above parallel.

✔️ Ways to Ensure You Break Parallel:

• Film yourself from the side.
• Use a box squat to gauge depth.
• Have a coach or training partner check your form.

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7. Squatting Above Parallel: Why It’s Less Effective

Stopping above parallel reduces muscle activation and increases knee strain. Many people stop short due to poor mobility or fear of injury, but unless you have a medical condition, you should aim for at least parallel squat depth.

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8. Full Squat vs. Parallel Squat: Pros and Cons

Squat Type	Pros	Cons
Full Squat	Greater range of motion, better muscle engagement	Requires more mobility, higher risk of form breakdown
Parallel Squat	Safer for heavy lifting, easier to control	Less glute activation

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9. How to Increase Depth for a Proper Parallel Squat

Struggling to hit parallel squat depth? Try these:

✔️ Ankle Mobility Drills
✔️ Hip Openers (90/90 stretch, lunges)
✔️ Goblet Squats to a Box

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Frequently Asked Questions (FAQs)

1. How can I tell if I’m squatting to parallel?

Use a camera or have a coach assess your squat depth.

2. Is squatting below parallel bad for your knees?

No, if done correctly, going below parallel is safe and even beneficial for knee health.

3. Should I always squat to parallel?

It depends on your goals. Powerlifters often squat to parallel, while Olympic lifters go below parallel.

4. What’s the difference between a deep squat and a parallel squat?

A deep squat goes below parallel, engaging more glutes and hamstrings.

5. Is it okay to squat above parallel?

Only if you have injuries or mobility limitations; otherwise, aim for parallel squat depth.

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Conclusion

A parallel squat is a foundational movement for strength, muscle growth, and athletic performance. Whether you squat to parallel or go below parallel, ensure proper form to maximize benefits. Now, go break parallel and build those legs! 💪