Impact of Deep Squats on the Knees
A scoping review.
The recent scoping review provides a comprehensive synthesis of existing literature concerning the effects of deep squats on knee joint health, particularly in resistance-trained individuals.
PMID: 39640505
Key Points
Aim
The study aimed to determine whether deep squats adversely affect the osteoarticular structures of the knee and to clarify if they should be considered safe or risky in resistance training programs.
Methods
The review followed PRISMA-ScR guidelines and included peer-reviewed studies published between 2000 and 2024.
A systematic search was conducted across multiple databases (PubMed, Scopus, Web of Science, SPORTDiscus, Google Scholar, PEDro).
Included studies were experimental, observational, theoretical, randomized controlled trials, cohort studies, case reports, and reviews, with a minimum follow-up of 6 weeks for primary studies.
Ultimately, 15 studies met inclusion criteria: 5 cohort studies, 3 randomised controlled trials, 4 narrative reviews, 1 case study, and 2 systematic reviews/meta-analyses.
Results
Most studies (14 out of 15) reported no negative impact of deep squats on knee joint health.
Deep squats were associated with greater muscle activation, higher knee extensor moments, and superior strength gains than partial squats (half or parallel squats).
Enhanced sports performance outcomes such as improved vertical jump and sprint acceleration were linked to deep squat training.
Concerns about increased compressive forces, ligament laxity, or instability from deep squats stem largely from older or limited evidence, with some early studies (1960s) suggesting potential risks to knee ligaments.
More recent evidence shows no conclusive cause-effect relationship between deep squatting and increased injury risk.
The risk of knee injury appears more related to excessive load magnitude, poor technique, and fatigue rather than squat depth alone.
The “sticking point” in deep squats (60° to 90° knee flexion) presents a biomechanical challenge but can be managed with proper technique to avoid compensatory movements that might increase injury risk.
Only one case study linked deep squats to injury risk, while all other studies found deep squats safe when performed correctly.
