A few studies have shown that the parallel squat is king for maximizing work and overloading on the muscles . High reps with low to moderate weight gives exercisers the least effective way to overload the lower body muscles. The deep squat can contribute to tight knee joints / kneecap pressure . With this in mind , would you put deep squats in your personal leg workout ?
Hi Chloe. “Would I put deep squats in my personal leg work?” No. I do not include deep squats in my own workouts nor in those of my clients for a variety of reasons. In my opinion, in the ‘Risk v. Reward’ equation it’s just not worth it for most people.
if you are thinking about a traditional leg press machine studded with plates on either side – the answer is ‘no’, both for myself and for my clients.
However, if a deep squat means assisting people getting stronger in the range of motion required to get up from the floor or a low seat – absolutely. For those, I use my Total Gym on steroids (Power Tower) at a rather low setting so that the weight pressed is only a fraction of the body weight.
For the majority of people- simple leg press or parallel squats will be more than adequate.
For the minority who want to play sports or really challenge themselves? Deep squats are a must.
Ignore those who say the deep squats are bad for the knees- completely not true as long as the person progresses safely and at a good pace. Most injuries are results from people training improperly.
Personally I don’t do deep squats and I’m not sure what you mean by tight knee joints?
There are many gyms and programs using deep squats routinely regardless of the damage that can potentially occur by not using proper progression.
Again, we are not a regulated industry