Vol. 7, Issue 2, Part G (2025)

Objective: To understand the effects of squat depth on knee discomfort, effort, and soreness.
Methods
Study Design: Experimental Study
Sample Size: 15-20 Lifters
Inclusion: Lifters with >1 Year training experience
Exclusion: Recent Injury or surgery, chronic illness
Data Collection: Standardized squat sessions, discomfort scales, DOMS rating after 24-48 hrs.
Safety Precautions: Warm-up, spotters, supervised lifts.
Results
Effort: Lifters felt ATG squats were harder (mean 6.25 vs 3.72)
Discomfort: Mildly greater knee discomfort was seen in parallel squats (4.34 vs 3.31)
Technique: Scores were very similar, suggesting lifters maintained form in both depths.
DOMS: About one-third of participants felt muscle soreness after ATG squats, while few or none after parallel.
Conclusion: In this experimental study involving 16 trained lifters, full-depth (ATG) squats required greater perceived effort than parallel squats, but did not increase knee discomfort.
In fact, mild discomfort was slightly more common in the parallel condition. DOMS occurred more frequently after ATG squats, indicating greater muscular stress. Technique quality was comparable between squat depths.
These findings suggest that ATG squats are more physically demanding yet not more uncomfortable for the knees when performed with proper form and supervision. Coaches and athletes may incorporate ATG squats progressively to improve strength while monitoring recovery and soreness.