Squats are a fundamental compound exercise that requires multiple joint and muscle integration. They are an effective body resistance exercise that works the lower body and are also functional exercises that can help with daily tasks such as sitting in a chair and bending down to get something off a low shelf. Squats require several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. The muscles worked during squats include:
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Quadriceps: These are the muscles located on the front of the thigh and are the prime mover in the squat. They contract when descending into the squat and help control the movement and keep your knees stable.
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Glutes: These muscles work to extend your hips as you come up from the squat and to keep your knees in line with your toes. They also get a good stretch in the bottom position, making squats a good exercise for glute growth.
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Hamstrings: These muscles are located on the back of the thigh and work in conjunction with the glutes to extend the hips as you come up from the squat.
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Calves: These muscles are located on the back of the lower leg and are worked during squats of all variations.
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Adductor: These muscles are located in the groin area and are worked during squats.
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Hip flexors: These muscles are located in the front of the hip and are worked during squats.
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Erector spinae and lower back: These muscles work to keep your torso stable and strong during your squats.
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Abdominals: These muscles include the rectus abdominis, obliques, and transverse abdominis, and are worked during squats.
In addition to the lower body, the squat also targets your core muscles. If you do a back squat or overhead squat, you’ll also work the muscles in your shoulders, arms, chest, and back.
