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.

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Against

Evidence from Studies

Supporting (1)

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58

Full Squats Enhance Performance and Body Composition, but Not Hypertrophy, Compared to Half Squats in Elite Young Tennis Players

Randomized Controlled Trial

Human

2025 Nov 13

The study found that young tennis players who did deep squats got faster and lost more body fat than those who did shallow squats, even though both groups did the same number of reps and sets — and neither group’s legs got noticeably bigger. So deep squats are better for speed and fat loss without changing muscle size.

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Source Study

Full Squats Enhance Performance and Body Composition, but Not Hypertrophy, Compared to Half Squats in Elite Young Tennis Players

Score: 58

DOI: 10.3390/jfmk10040440

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