Squats primarily work the muscles of the lower body and core. The main muscles targeted include:
- Quadriceps (front of the thighs), which extend the knees during the upward phase of the squat.
- Gluteus maximus (buttocks), which provide power and support for hip extension.
- Hamstrings (back of the thighs), which assist with hip extension and stabilize the knees.
- Adductors (inner thighs), which help stabilize the hips.
- Calves (gastrocnemius and soleus), which aid in balance and stability.
- Core muscles including the abdominals, obliques, and lower back, which stabilize the torso throughout the movement
Beyond muscle strengthening, squats offer several benefits:
- Improve lower body strength and muscle tone.
- Enhance core strength, which supports balance, posture, and reduces lower back pain.
- Promote joint health by strengthening muscles, tendons, ligaments, and bones around the knees, hips, and ankles, potentially lowering injury risk.
- Increase bone mineral density, helping prevent osteoporosis.
- Boost metabolism and calorie burn due to engagement of large muscle groups.
- Improve flexibility and mobility in hips, knees, and ankles.
- Support functional strength for everyday activities like sitting, standing, and lifting
Squats are considered a fundamental, functional exercise that integrates multiple joints and muscle groups, making them effective for both athletic performance and daily movement
. In summary, squats work your legs, hips, and core muscles while also contributing to overall strength, stability, flexibility, and injury prevention.
