You’ve probably heard heated debates in the gym more than once on the topic of “are barbell squats safe?”
Ardent opponents of this exercise tell countless stories about their injuries, which they “earned” solely due to squats. Opponents immediately demonstrate their powerful quadriceps, claiming that they built such muscles only thanks to squats.
So: is it worth including squats in your training program or does it still make sense to “be on the safe side”?
According to the latest research in the field of biomechanics, squats to a position where the thighs are parallel to the floor (the angle between the thighs and calves is at least 80-90 degrees) do not pose any danger to the knee joints. And quarter squats (hips at an angle of 45 degrees to the floor) are generally recommended as a rehabilitation exercise after a knee injury.
“The closer this angle is to 80 degrees, the more the quadriceps and hamstring muscles that provide stability to the knee joint contract. By squatting lower, you move out of the “safe zone” and into the “high risk zone,” which increases as the buttocks get closer to “And deep squats, where your thighs literally touch your calves, can even lead to injury,” says Jimmy Pigna, MD, a renowned physical therapist.
Bottom line: Squat to your heart’s content and build muscle in your legs, but don’t go below a position where your thighs are parallel to the floor. This should be done under the supervision of an experienced trainer.
