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Study type: Randomized controlled trialConfidence: Moderate

Deep vs Shallow Squats for Hypertrophy and Strength: A 12-Week RCT

Bloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T

Year2013
Sample sizen=17
JournalEuropean Journal of Applied Physiology
AuthorsBloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T

Evidence is still building up

Summary

Summary

A 12-week RCT in 17 healthy young men comparing high-load squats through a deep (0–120°) versus shallow (0–60°) range of motion. The deep group showed superior anterior thigh hypertrophy, knee-extension strength and jump performance.

Source (read the original)

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DOI: 10.1007/s00421-013-2642-7

Key Findings

Key findings

  • 1

    17 male students (8 deep, 9 shallow) performed 12 weeks of high-load squats

  • 2

    The deep group increased anterior thigh cross-sectional area by +4–7%, greater than the shallow group

  • 3

    Isometric knee-extension strength (+6±2% at 75°, +8±1% at 105°) and squat jump (+15±3%) also favoured the deep group

  • 4

    Patellar tendon cross-sectional area did not differ between groups

Related Research

Related research

Review

Squat Depth and Load on the Knee and Spine: A Review of 164 Studies

Sports Medicine, 2013

A review integrating 164 studies on how squat depth relates to knee and spine loading. Assuming healthy knees and proper form, there is no evidence that deep squats increase injury risk; heavy partial squats with supramaximal loads may instead promote long-term degeneration.

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