The parallel squat is a terrific exercise that should be a staple in any athletic strength and conditioning program. If you were to make a short list of exercises to build you program around, the squat would be at the top of it. It is a movement that offers many benefits to the athlete, some of which I will discuss below.
1. Develops and assesses functional athletic flexibility- The ability to reach proper depth with good technique in a parallel squat requires flexibility of all the major joints of the body. By consistently working on your parallel squat technique, you can simultaneously work on your dynamic flexibility. The parallel squat is also great for assessment. If an athlete is unable to reach adequate depth with good technique, this should indicate some flexibility issues to address. If the athlete can achieve this, then they most likely have sufficient flexibility for most athletic positions and stances.
2. Develops knee joint stability- The muscles of the hip (Glutes, hamstrings and adductors) play a big part in controlling and stabilizing the knee in athletic movements. The parallel squat brings these muscle groups into play and strengthens them, thus contributing to the development of knee joint stability. Strong hamstrings also help in reducing stress on the ACL and can help protect it during athletic activities.
3. Develops the posterior chain- The posterior chain is composed of the erectors, glutes, and hamstrings. These muscle groups are of great importance to the athlete because their level of development and strength will dictated how fast you run and how high you jump. A properly performed parallel squat will fully engage and strengthen these muscles. The development these muscles are also of special importance because they are often among the most underdeveloped muscle groups of the body, especially in young athletes.
4. Develops a large amount of muscle mass- Although the squat is considered primarily an exercise that targets the muscles of the hip and knee, it actually incorporates almost every muscle in the body to some degree, whether it’s as a primary mover or stabilizer. The recruitment of so many muscles of the body is a huge stimulus for the body to produce and release hormones that aid in muscle growth throughout the body.
5. Safety- When you squat to parallel you are forced to use less weight. An individual will typically be able to handle more weight the further they get above a parallel position, due to better leverages and not having to move the weight as far. While the extra weight on the bar may look impressive to your friends and stroke your ego, it can be dangerous to your spine because of the sharp increase in loading over what you can handle through a full range of motion. Squats that aren’t at least parallel can also cause excessive stress on the knees’ anterior (front) side, because the hamstrings aren’t fully engaged to help balance forces on the posterior (back) side of the knee.
The parallel squat is one of the greatest tools available to the athlete in preparation for competition. It is both effective and efficient. If you are an athlete, make sure you are including it in your program.
Josh Power, CSCS
