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If healthy and can perform deep knee bends, then do them, but do them properly. It is more important to do one squat properly with full range of motion than to do one hundred squats poorly.
- Never purposely or knowingly cause damage to your body, including your knees.
- If working with a knee injury, try half squats.
- If working with a knee injury and cannot do half squats, then practice moving up and down over a range of motion you can safely perform.
Things everyone should know about deep knee bends:
- Keep the spine vertical and chin up (also known as stacked spine).
- Perform with the heels off the floor to reduce stress on the knees and strain on the lower back. It also helps develop balance and works the calves. Heels on the floor are okay when performing half squats, which are performed occasionally to enhance the ankle's range of motion.
I like Hindu Squats, but I respectfully disagree with your written contention that one should squat fully with heels off the floor. The problem isn't the knees, contrary to common internet dogma. The problem is that HS only work the quads and calves, they really don't work the hamstrings at all. Building up to full bodyweight flat-footed squats, in my opinion, is worth the effort in both hamstring /glute recruitment as well as increased flexibility and mobility.
-Submitted by Dave in Chicago
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