How to Check Your Squat Depth Without a Coach

Stop guessing and start knowing if you're hitting proper depth.

Squat depth is one of the most argued-about topics in lifting. Too shallow and you're not getting the full benefit. Too deep with bad mechanics and you're stressing your joints. Training alone makes this worse—you can't see yourself from the side, and what feels deep often isn't.

Here's how to objectively check your squat depth without needing a coach standing next to you.

Why Depth Actually Matters

Let's get clear on why this matters beyond just "full range of motion is better."

When you hit proper depth, your glutes and hamstrings contribute significantly to the lift. Cut your squat short and your quads do most of the work while your posterior chain sits idle. This creates muscle imbalances and leaves strength on the table.

But there's also a safety angle. The bottom of a squat—when done correctly—actually protects your knees. Your hamstrings pull backward on your tibia, counteracting the forward shear force from your quads. Cut the squat short in the "danger zone" (around 90 degrees) and you lose this protective mechanism while maximizing shear stress.

The key phrase there is "when done correctly." Depth without proper mechanics is worse than parallel squats with good form. This isn't about ego-depth—it's about effective depth.

The Hip Crease Standard

The generally accepted standard for squat depth is: hip crease below the top of your knee. This is the standard used in powerlifting, and it's a reasonable marker for most lifters.

The problem? You can't see your own hip crease while you're squatting.

Some lifters use the "feel" of depth. But feel is unreliable. Studies show that people consistently overestimate their squat depth. What feels like below parallel is often several inches high.

You need objective measurement. Here are your options.

Method 1: Side Angle Video

This is the most accessible option. Set your phone up at hip height, directly to your side (90 degrees from your squat direction). Record your set, then review the video.

Pause the video at your lowest point. Draw an imaginary line from your hip crease to the top of your knee. If your hip crease is below this line, you've hit depth.

A few tips for good video: Make sure you're far enough from the camera to see your full body. Hip height is critical—too high or low and you'll misjudge depth. And film from directly to the side, not at an angle.

The downside of video review is that you're getting feedback after the fact. You've already finished your set before you know if you hit depth. Better than nothing, but not ideal.

Method 2: Box Squats for Depth Calibration

Box squats aren't just an exercise variation—they're a depth calibration tool.

Set a box or bench at your target depth height. When you squat down and your glutes touch the box, you know you've hit depth. This gives you immediate tactile feedback during the rep.

Use box squats periodically to recalibrate your sense of depth. You might be surprised how different "proper depth" feels compared to what you've been doing.

The box height matters. For most people, a standard bench is roughly parallel height. If you want below parallel, you'll need a lower surface.

Don't sit and relax on the box—touch and go. The point is depth feedback, not changing the movement pattern of your squat.

Method 3: AI Form Analysis

This is where technology actually helps. Gymscore analyzes your squat after you record and tells you exactly how deep you went—no guesswork, no manual video scrubbing.

The advantage over reviewing footage yourself: Gymscore automatically measures your depth and flags any reps that came up short. You get feedback right after your set, so you can adjust on your next set rather than discovering the problem hours later when you're reviewing footage at home.

Gymscore also tracks consistency across your entire session. Maybe your first few reps were solid, but as you fatigued, you started cutting depth. The app catches these patterns and shows you exactly where form broke down.

For solo lifters, this is probably the most practical solution for ongoing depth monitoring.

Method 4: Mirror at the Right Angle

A mirror can work, but only if it's positioned correctly. You need to see yourself from the side, which means the mirror needs to be at a 45-degree angle or you need to squat facing sideways to a wall mirror.

The limitation: turning your head to look at a mirror can throw off your squat mechanics. It's better for occasional checks than rep-by-rep monitoring.

If you train in a commercial gym, scope out the mirror setup. Sometimes you can find a spot where you can see yourself from the side without cranking your neck.

What "Too Deep" Looks Like

Now let's talk about going too deep with bad mechanics—because this is where injuries happen.

Watch for these signs:

The "butt wink" happens when your pelvis tucks under at the bottom of the squat. This puts your lower back into flexion under load—not good. Some butt wink is normal, but excessive tucking is a problem.

Excessive forward lean means your torso tips way forward at the bottom. This shifts load to your lower back and can indicate mobility limitations or poor bracing.

Knee cave is when your knees collapse inward at the bottom position. This stresses your knee ligaments and usually indicates weak glutes or poor motor control.

If you see any of these, your depth is "too deep" for your current mobility and strength. Work on the limiting factor before pushing depth further.

The Mobility Factor

Some lifters physically can't hit depth safely with their current mobility. Common limitations include tight ankles (can't keep heels down), tight hips (torso tips forward excessively), and poor thoracic mobility (can't keep chest up).

If you're fighting your body to hit depth, address the mobility issue first. Forcing depth with bad mechanics doesn't make you stronger—it makes you injured.

Quick mobility test: Can you sit in a deep squat with heels down and chest up for 30 seconds without weight? If not, you've got mobility work to do before loading the squat pattern.

Putting It Together

Here's a practical protocol for solo lifters:

First, use box squats to establish what proper depth feels like. Spend a few sessions really ingraining that bottom position.

Second, film yourself from the side periodically—at minimum, once per training cycle with a given weight.

Third, consider using AI form analysis for ongoing feedback, especially as weights get heavier and fatigue affects your form.

Fourth, check for the bad patterns (butt wink, forward lean, knee cave) and don't push depth if these appear.

Squat depth isn't about bragging rights. It's about getting the training effect you want while keeping your joints healthy. When you train alone, you need systems to verify you're actually doing what you think you're doing.

Related Reading

Depth is just one piece of the puzzle. If you're squatting without a coach, you should also understand why ongoing form analysis beats one-time checks. And if you're working on your other lifts, check out our guides on deadlift form mistakes that cause back pain and bench press shoulder pain prevention.