Proof That Quarter Squats Are for Wimps

There are a few things that I can count on happening each and every day, without fail:

1. I'm going to agree with everything that Colin Cowherd has to say on ESPN Radio: The Herd
2. People are going to annoy me on the subway.
3. I am going to see A LOT of atrocious squat form at the gym.

I see a lot of guys (and women) squat at the club where I work, and I will give credit where credit is due. The fact that these people are even in the squat rack is impressive. Nonetheless, I still find it sad that people fail to grasp the concept of full squats. Full squats = anterior surface of the thigh is BELOW the knee joint. People seem to STILL be under the assumption that squatting deep is bad for their knees. Worse yet, there are still many trainers out there who feel the same way. I am not going to go off on a rant about this too much, as I feel this topic would make a GREAT article. But I do want to share a study that I often use to showcase to people that squatting deep is in fact, NOT bad for your knees. Instead, squatting deep is good for the knees.

GJ Salem and CM Powers
Patellofemoral joint kinetics during squatting in collegiate women athletes.

Clin Biomech (Bristol, Avon), June 1, 2001; 16(5): 424-30.

OBJECTIVE: To characterize the biomechanics of the patellofemoral joint during squatting in collegiate women athletes. DESIGN: Repeated measures experimental design. BACKGROUND: Although squatting exercises are required components of most intercollegiate resistance-training programs and are commonly performed during rehabilitation, the effects of various squatting depths on patellofemoral joint stress have not been quantified. METHODS: Anthropometric data, three-dimensional knee kinematics, and ground reaction forces were used to calculate the knee extensor moment (inverse dynamics approach) in five intercollegiate female athletes during squatting exercise at three different depths (approximately 70 degrees, 90 degrees and 110 degrees of knee flexion). A biomechanical model of the patellofemoral joint was used to quantify the patellofemoral joint reaction force and patellofemoral joint stress during each trial. RESULTS: Peak knee extensor moment, patellofemoral joint reaction force and patellofemoral joint stress did not vary significantly between the three squatting trials. CONCLUSIONS: Squatting from 70 degrees to 110 degrees of knee flexion had little effect on patellofemoral joint kinetics. The relative constancy of the patellofemoral joint reaction force and joint stress appeared to be related to a consistent knee extensor moment produced across the three squatting depths. RELEVANCE: The results of this study do not support the premise that squatting to 110 degrees places greater stress on the patellofemoral joint than squatting to 70 degrees. These findings may have implications with respect to the safe design of athletic training regimens and rehabilitation programs.