Fitness

Why Quarter Squats Are Better Than Deep Squats

Mark Bell - Super Training Gym
Mark Bell - Super Training Gym•Mar 14, 2026

Why It Matters

Reevaluating squat depth lets athletes lift heavier, stay healthier, and tailor training to specific performance goals, reducing the injury risk associated with deep, poorly positioned squats.

Key Takeaways

  • •Deep squats can compromise hip and lower‑back positioning.
  • •Quarter and half squats preserve mechanics and boost strength output.
  • •Full‑range squats are best for mobility, not maximal load.
  • •Athletes benefit from partial‑range squats for power and joint health.
  • •Proper foot alignment reduces ankle collapse during deep squats.

Summary

Mark Bell challenges the prevailing obsession with ultra‑deep squats, arguing that the deepest range often forces lifters to sacrifice proper hip and spinal alignment. Drawing on his experience as a powerlifter who has squatted over 1,080 lb, he contends that weighted “ass‑to‑grass” squats can be more hazardous than many realize, especially when athletes try to maintain a perfect position at the bottom. He highlights several biomechanical issues: the lower back flattens or over‑arches, the hips shift unnaturally, and the ankle collapses as the foot rolls inward. By contrast, quarter‑ and half‑squat depths preserve a neutral spine, keep the knees tracking over the toes, and allow lifters to load the bar heavier without compromising form. Full‑range squats still have a place for mobility work, but they should be performed with lighter loads. Bell backs his claims with anecdotes from elite athletes and coaches. He cites box‑squat training used by sprinters like Noah Lyles, the partial‑range protocols of Charlie Francis, and Joel Seedman’s 90‑degree squat model, all of which produced strength gains while reducing joint pain. Visual demonstrations of foot sagging during deep squats reinforce his point that the movement can become mechanically unsound. The takeaway for coaches and lifters is clear: prioritize squat depth that matches the training goal. Use partial‑range squats for maximal strength and power development, reserve deep, body‑weight squats for flexibility, and pay close attention to foot positioning to avoid ankle instability. This approach can enhance performance while mitigating injury risk.

Original Description

Mark Bell breaks down why the fitness world may be over-obsessed with ultra-deep squats. After decades of powerlifting experience—including a 1,080 lb competition squat—Mark explains why chasing ATG (ass-to-grass) depth under heavy loads may actually cause more problems than benefits for many lifters.
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