What Muscles Do Squats Work and How They Improve Your Life

Squat Muscles Worked – Introduction

The sheer number of squats muscles worked explains why many consider the squat to be the number one free weight exercise on the planet!

Squats target and develop nearly every muscle group in your body, as well as your cardiovascular system.

If you want to build muscle, get stronger, or improve your athletic performance in just about any sport, you need to squat.

And even if you are not an athlete, the squat is the perfect prescription to improve your functional mobility and how you look and feel.

With squats, you can dramatically transform your entire body.

Squats trigger complete body transformation because the squat movement works nearly all your lower and upper body muscles.

Few weight training exercises, besides the deadlift, can match the muscles involved in all squat variations like:

jump squats
front squats
goblet squats
pause squats
Bulgarian split squats
single-leg squats (aka pistol squats)
box squats
low bar squats
high bar squats

This article explains the muscles worked when you do squats, specifically the barbell back squat, which will help you understand why squats are so effective!

Why squats are so powerful

Targeting all the muscles of your body is the reason that the humble squat is so powerful.

Therefore, a squat workout routine using linear progression will change your body even if you’re a beginner.

In summary, weighted squats:

builds muscle all over your body,
fights obesity,
builds confidence, and
boosts your mood

The most basic squat, meaning a bodyweight squat (not using weights), is also excellent for conditioning and mobility.

And bodyweight squats are probably the best place for a beginner to start.

Still, to build strength, you need to follow a linear progression program like the 3×5 workout plan, where you add weight gradually.

This article focuses on the most critical muscles worked during squats and illustrates why barbell or dumbbell squats are excellent tools to improve your fitness, whether you are an athlete or not.

Note: This post is for educational information, not medical advice, diagnosis, or treatment.

Always take the PAR-Q form questionnaire and consult with your doctor before starting a squat program.

How squats work your lower body

#1. Quadriceps and hamstrings

Your quadriceps femoris muscle is a four-headed muscle group on the front of your thigh which covers the femur bone.

The quadriceps are one of the strongest muscles in the human body, which accounts for the transformative power of squats.

Squats will work your legs hard, specifically your quadriceps.

The quadriceps include:

Rectus femoris
Vastus intermedius
Vastus lateralis
and Vastus medialis

When you see an image of the quadriceps, you can only see three heads, the rectus femoris and the vastus lateralis and medialis, because the intermedius is beneath the rectus femoris.

For example, see the quadriceps image of your thigh muscles below:

quadriceps muscles worked by squats - quadriceps diagram - Image Credit - rugby store blog — What muscles do squats work? Quadriceps is a big one! Credit – Rugby store blog

See further quadriceps details in this video:

Hamstrings

Opposite your quadriceps on the back of your thighs are your hamstrings, another great link of your posterior chain.

Your hamstring muscle group includes the:

biceps femoris
semimembranosus and
semitendinosus

squat muscles used - hamstrings are one important part of your posterior chain — Image Credit: HeathJade.com

#2. Calves

Gastrocnemius
Soleus
Achilles tendon

calves muscles used in squats image credit teachmeanatomy — Calves muscles used in squats image credit teachmeanatomy

#3. Adductor muscles group

As opposed to dumbbell squats, barbell squats also work the adductor group muscles because you place your feet in a broader stance with your toes slightly pointed to 11 am and 1 pm.

This wider position of the barbell squat engages the adductor group muscles as you lower and lift your torso.

The adductor muscles help you move your thighs to your body’s midline and away from your midline.

They are also known as the hip adductors and are composed of:

Adductor Brevis
Adductor Longus
and Adductor Magnus
The adductor minimus part of the Adductor Magnus.
Pectineus
Gracilis

Like the gluteus maximus, the adductor Magnus is one of the biggest muscles in the human body.

Adductor muscle group image credit Videoreha

#4. Gluteal muscles group

Gluteus maximus
Gluteus medius
and gluteus minimus

There are about 640 muscles in the body.¹

The largest muscle in your body is the gluteus Maximus, the biggest of the three gluteal muscles, also known as the buttocks.

Therefore, the squat is an excellent lower body exercise to train your quadriceps, glutes, adductors, and hamstrings.

Barbell squats muscles worked gluteal muscles diagram - Image Credit StudyBlue — gluteal muscles diagram squats muscles used – Image Credit StudyBlue

Because squats heavily engage the gluteal muscles, the traditional squat is an effective exercise to create power for runners.

For example, Saquon Barkley, one of the most electrifying running backs in the NFL, built his lower body strength through squats.

A squat variation that primarily works the quadriceps and gluteal muscles are dumbbell squats.

Now you can see how the squat works your entire leg, from the front to the back.

Squats work the muscles you can see in your lower legs, the quadriceps, and the ones that you cannot, your glutes and hamstrings.

The muscle groups targeted are your quadriceps on the front of your thigh and your hamstrings on the back.

While the hamstrings only act as stabilizers during the squat, the quadriceps are the primary muscles that the squat works in your legs.

Do front squats to put more emphasis on your quadriceps.

If you do front squats, you will typically use less weight than the classic squat.

The front squat is an excellent exercise to mimic the movement in the Olympic snatch.

To see some impressive demonstrations of the Olympic snatch, see this article on the spectacular Dmitry Kolokov and his halting snatch deadlift warmup for the Olympic snatch.

In summary, the squats work all the major muscle groups of your entire lower body.

Squats muscles worked in your upper body

#5. Erector spinae muscles

The Erector Spinae muscle consists of three columns of muscles:

Iliocostalis,
Longissimus, and
Spinalis

Each muscle column runs parallel to the outer sides of the vertebra.

They extend from the lower back of the skull down to the Pelvis.

‘The Erector Spinae provides resistance that assists in bending forward at the waist.

Also, they act as powerful extensors to promote your back’s return to the erect position.’ Source Credit: CustomPilatesAndYoga.com

upper body deadlift muscles worked diagram of the erector spinae — Image Credit: custompilatesandyoga.com

Muscles used in the squat diagram – erector spinae musclesOne of the main muscle groups engaged in the squat is the erector spinae muscles.

These are powerful muscles that help you bend forward and return to a standing position.

The spinal erectors run down your back, from the base of your skull to the lower vertebrae.

When you squat, you work your entire posterior chain, from your hips and knees up to your head.

#6. Abdominal core and obliques

Rectus abdominis
Transverse abdominis
Internal obliques
External obliques

squat muscles used include abdominal muscles Image Credit anatomyinfo.com

The squat activates almost every muscle in your body, including your abdominal muscles, as well.

One of the most critical actions you must take when you squat is to brace your core.

This tightening of your core muscles is also known as blocking.

Before you begin the descent with the barbell for any squat variation, you must take in a deep breath of air and contract your abdominal muscles.

Bracing your body in this manner creates intrathoracic pressure, which means stability for the thorax region of your body, which is between your abdomen and neck.

This pressure helps you stabilize and support your spine while you perform a weighted squat.

#7. Upper back and Latissimus dorsi muscles

Besides the erector spinae muscles, squats also work your upper back muscles, especially your latissimus dorsi muscles, as you brace and balance the weight on your back.

upper back muscles used in squats Image Credit MendMeShop on Pinterest — upper back muscles Image Credit MendMeShop on Pinterest

How to Squat with a Barbell

A brief synopsis of how to barbell squat:

Squat gear:

Get the proper footwear for squats—the best shoes for squats and deadlifts in 2023 detail the reasons at length.

But, in short, you need to use shoes with a flat sole that is not compressible but has a solid grip on the floor without the lack of stability that can result in a knee injury.

The next most important piece of equipment for the squat is a squat rack.

Never squat without a power rack.

While the squat is a powerful movement that can turn you into an athlete or look like one, it still carries some risk.

Therefore, always be safe and squat inside a squat rack, whether you work with a personal trainer or not.

Unrack the barbell:

Rack a 45-pound Olympic barbell approximately chest height in front of you.
Grab the bar about with a shoulder-width grip or a drop wider.
Duck your head under the barbell and get your shoulders under the barbell.
Let the barbell sit across your back a bit above your posterior deltoids.
The barbell should sit on the ‘shelf’ of your traps across your shoulders. This barbell position is called a high bar squat.
Stand to full height with the barbell across your back and firmly pull the barbell down onto your shoulders. This action seems counterintuitive, but it is a helpful cue to solidify your body together with the barbell, whether you have weights on the barbell or not.
Step back when you unrack the barbell.

Alan Thrall Squats Tutorial – How To Squat: Low Bar

Foot position and descent:

Take a wide stance
Your feet should be a bit wider than shoulder-width
Point the toes of your shoes to 11 am for your left foot, and 1 pm for your right foot, approximately 30 degrees.
Now take a deep breath, brace, and begin your descent by pushing your hips back as if you will sit in a chair.
This action of pushing your hips back is called a hip hinge.
Maintain the brace throughout the squat, on the descent, and the ascent.
As you lower your torso, make sure to keep your knees tracking over your toes.
You accomplish this knee position by consciously moving your knees out, as is suggested in this squat workout routine for powerlifting and fitness.
No products found. is an excellent warmup tool to prevent your knees from caving inwards.
Never let your knees cave inwards.
Feel like your feet and shins up to your knees are screwed into the floor in cement.
As your hips hinge back, bend your knees and lower your torso till the crease of your hips drops below the top of your knee joint.
This depth is called a squat depth below parallel and is considered the full range of motion in competitive powerlifting.

The ascent – how to generate power to stand

As soon as your hips reach below parallel, pull the barbell down on your body even more, and drive your feet into the floor, which will generate the force necessary for you to stand up.
Think of doing a leg press against the ground.
Keep a neutral back by lifting your chest and maintaining the intrathoracic pressure created by your deep breath before beginning the squat.
Until you reach a standing position

Watch How to Squat: Layne Norton’s Squat Tutorial

Squats Muscles Worked – Wrapping Up

You cannot compare the number of squats muscles targeted to most other weight training exercises.

Take the ever-popular biceps curl, for example.

Think of the size of your bicep.

Now, think of the size of the entire back half of your body.

Although you cannot see the rear of your body, you know that the muscles from your heels up to your neck are much larger than your biceps.

If squats only worked your entire leg muscles, the squat would still be superior to curls.

But, squats use many more muscles than just your legs.

The squat requires a forceful push against the floor to lift yourself to a standing position from a squat position.

This drive engages your quadriceps, hamstrings, adductors, calves, glutes, erectors, abdominals, and upper back muscles as well.

This total muscle usage of squats is why you should not waste your time only doing only curls, machine leg extensions, or only shoulder presses.

Also, squats require ankle, knee, and hip extension simultaneously, which is why squats are called a compound movement in contrast to the biceps curl, which consists of single-joint elbow flexion alone.

What’s Next

The bottom line is that squats are one of the most valuable compound exercises you will ever do.

Squats can improve your performance as an athlete or only improve your functional daily activities and quality of life.

The following steps on your fitness journey are:

1. An excellent squat workout routine for beginners (including warmup), and
2. The 3×5 Workout Plan: The Only Strength Training Program You Will Ever Need

But, if you need to lose weight first, follow these five simple steps to lose 20 pounds in 3 months.

Once you are ready to start squats, use the beginner squat workout routine mentioned above, and experience the transformative power of barbell squats muscles worked on your mind and body.

Footnotes:

¹ List of Human Muscles

7 Powerful Squats Muscles Worked Will Improve Your Life

Squat Muscles Worked – Introduction

What muscles do squats work the most?

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