If you're spending time training to lose weight, build muscle and strength, this article will interest you. Science tells us that regular deep squats can significantly support these goals.

In a 12-week study, two groups of people were compared - one group did flat squats (about 60 degrees) and one group deep squats. At the end of the 12 weeks, the group with the deep squat had a greater increase in muscle mass and a greater reduction in fat mass than the group with the flat squat. In addition, the study found that the group with the deep squat also had a greater increase in muscle area across the entire front thigh. The group with the flat squat only had increased hypertrophy in the upper thigh area.

A Blomquist study showed that athletes performing deep barbell squats increased their vertical jump by 13%. The second group, doing only flat squats, saw a 7% vertical jump increase. Deep squats increase bone density and increase spinal stability by strengthening the lower back.

In 2013 Hartmann showed that deep squats result on less pressure on the knees than flat squats. The study says: “If you squat deeper, the contact between the back of the thigh and the calf reduces the knee joint forces. If the knees can move freely during a deep squat movement, passive forces in the ligaments and tendons as well as active muscle forces are built up. Stable knees are important no matter what age or phase of life you are in.

Conclusion: regular deep squats are not only important to improve posture and prevent injuries, but also accelerate the muscle growth of all muscles in your body. In addition, the deep squat is a basic requirement for a variety of movements such as throwing, sprinting and jumping. The AIMO™ Challenge motivates you to regularly perform an important number of squats, using the AIMO™ Scan to ensure quality when performing this training exercise. Have fun squatting!