Squats are one of the most popular exercises in the gym, and for good reason. They're a powerful way to work several muscle groups at once, which makes them ideal for beginners and experienced lifters alike. But which muscles do squats actually work? In this article we look closely at the squat and answer the questions people ask most about it.
What exactly is a squat?
A squat is a compound exercise in which you bend your knees and lower your body as though sitting down on a chair. That sounds simple, but it's a technically demanding movement that draws on a range of muscles and joints. You can squat with your own bodyweight, with a barbell or with other weights, depending on your level and your goals.
Which muscles do squats work?
Squats work the muscles of the legs, hips and core above all. Here's an overview of the main muscle groups involved:
- Quadriceps (front of the thighs): these take the greatest load as you drive back up out of the squat.
- Hamstrings (back of the thighs): these help stabilise and support the movement.
- Glutes : particularly in deeper squats, the glutes are crucial to power and balance.
- Calves: less prominent, but they contribute to stability.
- Core muscles: your abdominal and lower back muscles keep your posture stable throughout the movement.
The benefits of squats
Squats bring countless benefits, not just for building muscle but for your overall physical fitness. The most important ones:
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Better strength and stability
Squats strengthen the legs and the core, which produces better balance and stability.
-
Higher calorie burn
Because squats recruit several muscle groups, you burn more calories than with isolation exercises.
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Better mobility and flexibility
Squatting regularly improves the range of movement in your hips and ankles.
Correct squat technique
Good technique is essential to avoiding injury and getting the most from the exercise. Here's how to perform a proper squat:
Step 1. Starting position:
- Place your feet shoulder-width apart.
- Turn your toes out slightly.
- Brace your core and keep your back straight.
Step 2. The movement:
- Lower your hips as though sitting down on a chair.
- Keep your knees over your toes and don't let them collapse inwards.
- Descend until your thighs are at least parallel to the floor (deeper is better for the glutes).
Step 3. Driving up:
- Push yourself up powerfully through your heels.
- Keep your back straight and squeeze your glutes on the way up.
Step 4. Reps:
- Do 8-12 reps per set, depending on your level and goals.
Common squat mistakes
Even experienced lifters make mistakes squatting. Here are some of the most common, and how to avoid them:
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Rounded back:
Keep your back straight throughout the movement. Concentrate on bracing your core. -
Knees collapsing inwards:
Keep your knees in line with your toes to avoid overloading them. -
Leaning too far forward:
Keep your chest up and look straight ahead. -
Not descending deep enough:
Deep squats recruit more muscle groups, the glutes especially. -
No stability:
Use a mirror or ask a trainer to check your technique.
Squatting at home or at the gym?
You can squat easily at home or at the gym, since you need no weights or equipment to get started. To keep getting stronger, though, you'll eventually need added load to keep challenging yourself. You can squat with a dumbbell or a loaded barbell. Both are easy to order online or to find at a gym.
Conclusion
Squats work the legs and the abdominal muscles, which brings plenty of benefits. Squatting builds strength, flexibility and mobility. It's vital, though, that the squat is performed correctly, since poor form makes injury easy to pick up. If you want to build strength, you can add weight to your squat. At NRG fitness you'll find a wide range of weights and barbells ideal for squatting.
