How deep does a powerlifting squat need to be?

Start with the actual depth requirement

The IPF depth test compares the upper surface of the thigh where it meets the hip with the top of the knee. The hip-side landmark must be lower. A thigh that merely appears horizontal is not a reliable substitute, and a visible hip crease is only a practical cue if it helps identify the correct area. The rule does not specify a universal knee angle or a fixed number of centimeters below the knee.

That distinction matters when proportions, stance and clothing differ. Two lifters can look quite different at adequate depth. Do not copy another person’s torso angle and assume the depth matches. First learn the landmarks on the IPF diagram, then check how they appear on your own footage.

Sources: IPF Technical Rulebook: March 2026, version 3

Make the camera useful before changing the squat

Place a stable camera to the side, roughly around the height of the bottom-position landmarks, with enough distance to include the lifter and bar. Keep the lens level rather than tilting it sharply upward or downward. This is a review suggestion, not an official camera specification. Position it outside the lifting and spotting area, and follow the gym’s filming policy.

A front-oblique view may reveal other technique details, but it can make one knee hide the other or put the hip and knee at different distances from the lens. A low phone aimed upward can make a borderline rep appear deeper. Before calling a lift high, ask whether the recording itself lets you see the relevant comparison. Better evidence may be the first useful change.

Review the whole rep, then the bottom position

1. Watch at normal speed to understand the descent, turnaround and recovery.
2. Find the lowest clear frame and a few frames on either side; do not judge only the thumbnail.
3. Identify the hip-side upper thigh surface and the top of the knee on the same visible side.
4. Mark the result as clearly below, apparently above, or uncertain because the landmarks are obscured.
5. Keep the video and one short reason for that assessment.

Slow motion helps you locate frames; it cannot recover a landmark hidden behind a plate, sleeve, spotter or loose clothing. Drawing a line on a screen may organize your thinking, but it is still a comparison within a two-dimensional image. Avoid reporting a precise depth measurement from an ordinary phone clip.

A three-session example of a useful review

Imagine a lifter repeating 120 kg for a planned set of three. The load stays the same while the review changes. These invented entries show how to document evidence; they are not a prescribed workout or an official judging method.

Session A does not establish failure. Session B identifies a specific consistency question. Session C provides better practice evidence, but it still does not turn the gym set into an accepted meet lift. That separation keeps the log useful without pretending the camera is a referee.

Compare depth before celebrating a load increase

Suppose last month’s 140 kg single clearly reached your intended depth, while today’s 145 kg video appears higher. You have evidence of moving a heavier load under different conditions. You do not yet have a clean comparison of the same squat standard. Keep both records, label the difference, and use comparable recent work to guide the next training decision.

Also note the squat variation, footwear, belt, sleeves or wraps, and whether a box or other target was used. A box squat can be useful training, but touching the box does not automatically establish competition depth. Similarly, a pause or tempo variation changes the task. Separate those histories instead of forcing every back-squat number into one PR column.

Depth is one part of a valid attempt

In an IPF meet, the squat also has beginning and rack commands, locked-knee positions and other performance requirements. Reaching depth alone does not make the attempt valid. For example, a deep squat started before the signal still has a command problem. Review command practice alongside depth when the goal is a judged result.

Do not solve an uncertain video by repeatedly forcing heavier or deeper attempts. Use manageable practice within your existing program, suitable rack safeties and appropriate spotting. If changing depth produces pain or loss of control, stop that experiment and seek individual guidance. A screenshot cannot establish which technique adjustment fits your body or why a movement is uncomfortable.

Sources: IPF Technical Rulebook: March 2026, version 3

Leave the review with one clear next step

Choose one action: improve the view, ask a knowledgeable coach or referee to explain a borderline clip, or practice a consistent standard at an appropriate load. Preserve the date and equipment notes so the next comparison answers the same question. When logging a meet, use the accepted attempt and meet result rather than your own video verdict.

The free total calculator can add your completed singles once their labels are clear. The upcoming 1000 Pound app is still on the waitlist; joining is an expression of interest in its release, not a squat-depth assessment or certification.

• Track comparable powerlifting records
• Review squat-specific plateaus

Sources and scope

These references support the specific factual points cited above. The examples and decision aids are original illustrations, not individualized coaching or medical advice.

• IPF Technical Rulebook: March 2026, version 3

  Sections 4.1 and 4.1.1 support the depth criterion, commands and selected validity requirements. Checked 2026-10-06 against the English version 3, effective 01 March 2026; applies to IPF rules, not every federation.