The squat is one of the most overlooked, neglected, misused and abused exercises in the gym.  Many new trainers (we won’t yet call them bodybuilders) gravitate toward chest and bicep exercises, and might work legs with some extensions or leg presses, on a good day.  Then, when he finally does graduate up to including this important exercise, he’ll do them incorrectly, preferring to complete the exercise using an ego-boosting insanely high amount of weight, and struggling through a triple of one-eighth range of motion.  This is poor practice, doesn’t lead to muscle growth, and can easily lead to injury.

If your goal is to be a successful powerlifter, then deep squats are imperative. When competing in a powerlifting meet, if your legs do not break parallel on the lower descent and pause, the lift does not count, no matter how low you go.  Most experienced powerlifters find themselves in a groove when they lift – their bodies automatically know the starts and stops of a deadlift path for their body.  To achieve this level of conditioning, squats should be conducted with a deep range of motion – below parallel – every time.  This will also develop your tendons and joints to support heavy weight when you’re in the very vulnerable position at the bottom of the movement.  If you rob them of the practice for years, don’t be surprised when they fail you at a meet when you’re attempting a squat with a very heavy weight.

If your goal is to be a successful bodybuilder, then deep squats are equally imperative.  This point cannot be driven home enough.  Squats are the key to building not only leg mass, but overall leg mass as well.  The body releases small amounts of growth hormone when you squat.  Many gurus will tell you that the best way to grow your arms is to squat.  They add mass all over the body. 

In terms of avoiding injury, deep squats are the preferred method for keeping the knees safe.  Squats that stop before breaking parallel place an undue amount of stress upon the knees as they attempt to reverse motion and push the weight up.  Instead, you should start this ascension at the bottom of the movement from below parallel, so the legs already possess some kinetic energy from motion when they arrive at the much-feared point just above parallel.

Squat deep, and your legs will grow.  You’ll succeed in powerlifting competition, and you’ll dodge most avoidable injuries.