When it comes to exercise, squats are one of the most beneficial movements you can do. Not only are they great for strengthening the muscles in your lower body, but they also work your core, back and even your upper body. In this blog post, we’ll discuss what muscles you’re working when you squat and why it’s such an important exercise to add to your workout routine.
Quadriceps
The quadriceps are the muscles located on the front of your thighs. They are one of the primary muscles that are worked when you squat. When you lower yourself into a squat position, your quadriceps are responsible for controlling and stabilizing your movement. As you come back up from the squat, your quadriceps extend and power your ascent. This is why squats are such an effective way to build strong legs, as your quadriceps are receiving constant engagement during the entire exercise. Strengthening your quads can help you become more balanced, improve mobility, and make everyday activities easier.
Glutes
The glutes are one of the main muscle groups that get targeted when squatting. The glutes are made up of three muscles: the gluteus maximus, medius, and minimus. The gluteus maximus is the largest and strongest of these three muscles. It is responsible for extending your hip, which is why it is heavily involved in any type of squatting movement.
When squatting, you should focus on engaging your glutes throughout the entire movement. This will help to ensure that your form remains correct and that you’re getting maximum benefit from the exercise. To do this, try to squeeze your glutes as you lower into the squat and then hold them tight as you come back up. This will help to activate your glutes and also help to protect your lower back from injury.
Hamstrings
The hamstrings are a group of three muscles located in the back of the thigh. When you squat, the hamstrings are activated to help support the weight of the body. They also act as a stabilizing force during the squat, helping to ensure good form and technique throughout the entire range of motion.
During a regular squat, the hamstrings are primarily used during the eccentric (lowering) phase of the lift. This is when they contract and help to lower the body weight to a proper depth. As the lifter rises up from the bottom position, the hamstrings help to control the motion and create a smooth, continuous motion as the lifter returns to an upright stance.
When done properly, squatting can be a great way to develop strength and size in the hamstrings. It is important to ensure that you are doing the exercise with good form and technique, focusing on driving your hips back as you descend and maintaining an upright torso throughout the entire range of motion. Doing so will help to maximize muscle activation and ensure that the hamstrings are receiving adequate stimulus for growth.
Core
The core muscles are the powerhouse of your body, responsible for providing stability and strength in nearly every movement you make. When it comes to squatting, your core is an integral part of the exercise.
When you squat, your core muscles activate and help maintain a neutral spine. This involves contracting the rectus abdominis, transverse abdominis, and the internal and external obliques. The erector spinae—a group of deep back muscles—help to support and stabilize the spine during the exercise.
Your core also helps you maintain balance during the exercise. Your glutes and quads are involved in the movement of the body, but it’s your core that helps keep you from swaying or tipping forward as you descend into the squat.
Finally, your core is also involved in breathing as you squat. As you take a deep breath in, it helps to expand your ribcage and lift your chest. This allows for better posture and form while you’re squatting. As you exhale, it helps engage the core even more and helps you find balance during the exercise.
So whether you’re doing an air squat or lifting heavy weights, don’t forget to engage your core! Not only will it help to improve your form and performance, but it can also help to protect your back from injury.
Upper back and shoulders
When you are squatting, your upper back and shoulders are also being activated. The muscles in this area help to keep your torso upright during the exercise and provide stability.
Your upper back and shoulders help to protect your spine and maintain proper form throughout the entire range of motion. Your lats, traps, rhomboids and rotator cuff muscles are all working to keep your shoulders stabilized and your chest upright.
These muscles are important for strength and stability, as well as for preventing injury. When you squat, make sure to keep your chest up and your shoulder blades pulled back and down. This will ensure that your upper back and shoulders are engaged and help to keep you safe while you lift.
