Why I Don’t Squat Deep (and Why You Might Not Need To Either)

Let’s use me as the example.

I have what’s often called Celtic hips—a structural pattern common in those with Irish or Scottish ancestry. That means deep hip sockets, a long femoral neck, and a bony architecture that isn’t particularly compatible with deep barbell squats.

And I’m not alone.

While some people—like those with shallower hip sockets, which are more common in populations with Polish or Eastern European ancestry—can comfortably sink into deep squats, others (like me) will experience pinching, labral strain, or lower back tension long before they reach parallel.

This isn’t about tight hip flexors.

This isn’t something more mobility work or yoga can “fix.”

This is bone structure.

Let’s break that down:

• Hip socket depth affects how much your femur can rotate and flex before bone hits bone.

• Femur length and angle influence how far your knees need to travel to reach depth.

• Q-angle and pelvic width also shape the squat pattern that will actually feel natural—and safe.

When someone with deep hip sockets is told to just “widen your stance,” “sit deeper,” or “do more yoga,” it’s not only unhelpful—it’s potentially harmful. You’re asking the joint to move where it physically can’t go.

In my case, deep-loaded squats create impingement at the front of the hip, often radiating discomfort up through the lower back. That’s not dysfunction—it’s anatomy doing its job: creating a hard stop to prevent damage.

The problem?

Most trainers don’t get taught this. They assume everyone can (and should) squat to depth. That any issues are due to form, effort, or mobility. And that pushing through discomfort is part of the process.

But it’s not.

Biomechanics professor Dr. Stuart McGill has written extensively on this. In his research, individuals with deep hip sockets—especially of Celtic descent—often generate more power from a slightly more upright position. Think golfing posture, not Olympic weightlifting depth. Or caber toss, not ass-to-grass.

So what’s the solution?

• Modify the squat to suit your structure (box squats, goblet squats, split stance).

• Avoid chasing depth if it creates pinching or instability.

• Focus on movement quality, not arbitrary range of motion goals.

• And stop treating yoga as a universal fix—it’s a tool, not a diagnosis.

Final thought:

Not every joint is designed to move the same way.

And that’s not a limitation—it’s an adaptation.

Respecting structure is the foundation of safe, intelligent training.

So if you’ve ever been told you’re “doing it wrong” when it comes to squats—maybe you’re not. Maybe you just need a coach who understands hips like yours.

Enjoying this so far?

Choose your next step:

• Enroll in Psychology & Art of Coaching or Advanced Instructor

• Read: Why I don't tell clients to turn their core on

• DM “CUES” to get help with refining your coaching language

In a study by McGill, a renowned spine biomechanics professor, it was noted that individuals with Celtic hips can generate tremendous power from a more upright stance due to their deep sockets. This is evident in sports like golf and traditional activities like caber tossing, which are popular among populations with Celtic ancestry.

In conclusion, it is crucial for individuals and fitness professionals to recognize the role of anatomy in exercise and to adapt exercise regimens to suit individual body types. Understanding and respecting the limitations of one's body is key to preventing injury and achieving fitness goals in a safe manner.

If you liked this post, check out more from my website! And if you're interested starting your fitness journey with us, just reach out.

References:

1. McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. Strength & Conditioning Journal, 32(3), 33-46.

2. Dwyer, M. K., Boudreau, S. N., Mattacola, C. G., Uhl, T. L., & Lattermann, C. (2010). Comparison of lower extremity kinematics and hip muscle activation during rehabilitation tasks between sexes. Journal of Athletic Training, 45(2), 181-190.

3. Powers, C. M. (2003). The influence of altered lower-extremity kinematics on patellofemoral joint dysfunction: a theoretical perspective. Journal of Orthopaedic & Sports Physical Therapy, 33(11), 639-646.