If you’ve been in the gym long enough, you’ve probably heard the phrase “below parallel” tossed around when talking about squats. But what does it actually mean—and more importantly, why should you care?
At BayWay CrossFit, we emphasize quality movement. And when it comes to squats, one of the biggest game-changers for your fitness goals—whether you’re chasing muscle growth, fat loss, or better joint health—is making sure you’re squatting below parallel correctly and consistently.
What Does “Below Parallel” Mean?
Squatting below parallel means your hip crease drops below the top of your knees at the bottom of your squat. It’s a full range of motion squat, as opposed to stopping short (a partial squat). While some folks avoid going deep due to old injuries or bad habits, training to squat below parallel with proper mechanics can actually improve those very issues over time.
1. Strength Gains That Translate to Real Life
When you squat below parallel, you recruit more muscle fibers, particularly in your glutes, hamstrings, and adductors. These are the muscles responsible for real-world power: picking up your kids, dominating a pickup basketball game, or finishing a WOD strong. The deeper the squat (when done safely), the greater the training stimulus—which leads to better strength development.
Partial squats? They mostly target your quads and don’t build the same level of overall power. If your goal is total body strength, get low and stay strong.
2. Better Glutes, Quads, and Aesthetics
If your goal is to build a better body, there’s no substitute for full-depth squats. Going below parallel activates the posterior chain, especially the glutes, far more than half reps ever will.
That means better muscle definition, more balanced leg development, and less chance of overdeveloping one area while neglecting others. If you want legs and glutes that look as strong as they feel, deep squats are the answer.
3. Improved Mobility & Joint Health
Here’s the part that might surprise you: squatting deep (with good form) can actually help your knees and hips feel better, not worse. It encourages your joints to move through their full intended range of motion, improving hip mobility, ankle flexibility, and joint stability over time.
Yes, mobility might limit your depth at first—but training below parallel with good technique is one of the best ways to improve that. It’s not about forcing depth. It’s about earning it with smart, consistent practice.
Key Cues for a Safe and Strong Below-Parallel Squat
- Neutral spine: Keep your chest up and back flat.
- Knees out: Avoid knees collapsing inward—this protects the joints and activates the glutes.
- Heels down: Keep your feet grounded to generate power and stay balanced.
- Depth over load: Don’t chase heavy weights if it means cutting your reps short. Earn your depth first—strength will follow.
Final Thoughts
At BayWay CrossFit, we believe in training for performance and longevity. Squatting below parallel isn’t about chasing perfection—it’s about building real, functional strength that lasts. Whether your goal is to get stronger, look better, or move better, it starts by squatting right.
So next time you’re tempted to cut that squat short, remember: below parallel is where the magic happens.