How Deep Should You Squat for Maximum Muscle Growth?

Discover how squat depth impacts muscle growth and strength. Research shows deeper squats lead to greater hypertrophy and performance gains compared to shallow squats when mobility allows.

When discussing squat technique, one of the most common questions is how deep you should squat to maximize muscle growth.

Some research looks at muscle activation using electromyography (EMG), which measures electrical activity in muscles during movement. While useful for short-term insights, EMG does not tell us how muscles actually grow over time. For hypertrophy, long-term body composition data is more informative.

What Does the Research Say?

A 2013 study divided participants into two groups and compared squat training at two different depths—approximately 120° versus 60° of knee flexion—over a 12-week period.

The group performing deeper squats experienced greater increases in thigh muscle cross-sectional area, with growth ranging from 4–7%. They also improved their deep squat one-rep max by 20%, while the shallow squat group improved deep squat strength by only 9%.

However, the shallow squat group saw larger gains in shallow squat strength (36% versus 20%), reinforcing the concept that strength adaptations are highly specific to joint angles and training depth.

Additional Evidence

A 2014 study compared squats performed at 50° versus 90° of knee flexion and again found greater muscle growth at deeper squat depths. It’s worth noting that participants followed a comprehensive leg training program, meaning the squat alone could not be fully isolated as the sole contributor to hypertrophy.

A 2019 study took a more controlled approach using a squat-only program, comparing 140° versus 90° of knee flexion. Results showed no significant difference in knee extensor growth overall, but greater hypertrophy of the gluteus maximus and adductors in the deeper squat group. Hamstring growth was not statistically significant at either depth, supporting existing evidence that traditional squats are not an optimal exercise for hamstring development.

Once again, strength gains were specific to the squat depth trained.

The Takeaway

Overall, research suggests that deeper squats tend to produce greater muscle growth than shallow squats, although the specific muscles affected can vary. If deep squats are not limited by mobility, injury risk, or pain, it makes sense to prioritize fuller ranges of motion rather than sacrificing depth to lift heavier weights.