Deep squats help young tennis players lose more body fat than shallow squats—even when they do the same number of reps and weights—possibly because they work harder and burn more energy.

Deep squats help young tennis players lose more body fat than shallow squats—after 8 weeks, they lose about a third of their body fat, while shallow squats only help them lose 15%.

Whether you squat deep or shallow, doing squats twice a week for 8 weeks makes young tennis players stronger and leaner—depth matters for how much, but doing squats at all is what gets the job done.

Deep squats don’t make leg muscles bigger than shallow squats if you do the same number of reps and same weight—muscle growth is about total work, not how deep you go.

Whether young tennis players do deep or shallow squats, their leg muscles grow just as big—as long as they do the same number of reps and weights.

For young tennis players, doing deep squats instead of shallow ones for 8 weeks makes them faster and stronger when pushing off the ground, and helps them lose body fat—without making their leg muscles bigger than shallow squats do.