Squats are a popular foundational exercise for building maximum strength and muscle in the lower body. They use a compound approach to maximize strength gains by engaging several of the body’s largest muscle groups simultaneously. The primary movers are the glutes and quadriceps, with secondary activation from the hamstrings, spinal muscles, and hip adductors. 

A common question among new fitness enthusiasts is “What do squats do?” And of the many squats benefits, a key one is facilitating lower body muscle hypertrophy for greater gains. Hypertrophy refers to the breakdown of the target muscles, which are rebuilt to become larger and stronger. 

Depending on your fitness goals and experience, you can program multiple squat variations for this exercise. Some of these include the barbell squat, dumbbell squat, cossack squat, and even bodyweight squat. Each provides a similar stimulus with unique benefits and challenges. Let’s take a closer look at the squats muscles worked.

What Muscles Do Squats Work?

Primary Muscles

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Many gymgoers ask, “What do squats work?” The primary muscles engaged during the squat are the quadriceps and gluteus. 

The quadriceps are a group of muscles at the front of the thigh. They are the prime extensors of the knee and play an active role in movements involving straightening the leg. They engage concentrically (muscle shortening) during the lowering phase and eccentrically (muscle lengthening) when lifting back up. This movement pattern is used during walking, jumping, and climbing stairs.

Studies looking at electromyographic data provide insight into the extent to which the squat targets muscle groups. It was found to elicit approximately 120%–140% of maximum voluntary contraction, or MVC, in the quadriceps during the ascending phase. This shows the squat’s effectiveness in targeting the quadriceps. 

The gluteal muscles consist of three muscles in the buttocks region: the gluteus maximus, gluteus medius, and gluteus minimus. These are crucial for daily movements involving the hips and thighs, like walking, lifting heavy objects, and climbing upstairs. They also actively support hip rotation and stabilization.

The squat engages the gluteus during the lifting and lowering phases of the movement. It contracts to support the quadriceps and stabilize the pelvis in the lowering phase. It also supports the hamstrings when ascending back up to standing. 

The same study that evaluated the quadriceps EMG data found the gluteus maximus can reach 80% MVC during the squat. To achieve the best results, focus on squeezing the glutes during both the lowering and lifting phases. This also helps reduce the load on the hamstrings during the upward movement.

Secondary Muscles

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Secondary muscles engaged during the squat include the hamstrings, erector spinae, and hip adductors. The hamstrings are at the back of the thigh and play an active role in many lower-body movements. They contribute to knee flexion (bending), hip extension (straightening), and internal hip rotation (rotating the knee inward).

During the squat, the hamstrings assist the glutes when lifting and extending (straightening) the hips. They also lengthen on the descent to stabilize the pelvis and maintain control throughout the movement. 

The hamstrings are one of your largest muscles and can produce maximum force during movements like stepping, climbing, and jumping. Other studies on EMG data found the hamstrings can elicit up to 169% of maximum voluntary contraction during the squat. This depicts how much power the muscle can exert during lower-body lifting exercises.

The hip adductors are a group of muscles on the inner thigh. They work to bring the leg toward the middle of the body. They are stabilizer muscles that support the glutes, hamstrings, and pelvis during extension and lifting movements. They are also highly involved in daily activities requiring hip stability, such as walking, running, and jumping.

During the squat, the hip adductors stabilize the thighs and pelvis to protect the lower back and align the knees. They help maintain stability, balance, and proper form throughout the exercise. The previous study on EMG data found that hip adductors can reach 40%–60% MVC during the squat. 

The erector spinae is a group of muscles that run along the spine, from the sacrum (lower back) up to the neck. This musculature is crucial in maintaining posture and movement of the vertebral column (spine). Strengthening it helps protect the spine and reduce lower back strain and injury risk.

During the squat, the erector spinae muscles stabilize the spine and pelvis, preventing the lower back from overarching. They also help control and maintain stability at the peak and during the movement’s descent. This muscle reached up to 100% of MVC during the ascending phase of the squat. 

There are multiple ways you can incorporate the squat into your routine to activate these different muscles. It is a versatile exercise that can be made more or less challenging depending on your goals and fitness level. Below are some variations to combine them into your routine:

1. Leg Day — Squats are always a popular component of a leg day routine targeting the glutes, quads, and hamstrings. You can use dumbbells, barbells, or even bodyweight only. Program them along with hamstring curls, deadlifts, and lunges for a challenging and beneficial lower-body workout.
2. Warm-Up Activation — Bodyweight squats can be an effective warm-up exercise before a leg day or full-body workout. They prep and activate the glutes before heavier or compound lifts. Perform 2–3 sets of 10 reps to help engage the muscles and encourage the mind-muscle connection.
3. Lower-Body Split — Squats benefit the lower-body split of an upper/lower body routine. Since they are a compound movement, they efficiently target multiple lower-body muscles simultaneously. Pair them with hip thrusts, weighted step-ups, and calf raises for a comprehensive lower-body session. 

If you are wondering how much weight to lift, the one-repetition maximum is a popular method to determine this. It provides a recommendation for the maximum weight you can handle for one repetition. As a guide, the load for endurance training should range from 40% to 60% of your one repetition max. Hypertrophy loads should range from 60% to 80% of your one repetition max. Strength and power training loads should range from 80% to 100% of your one repetition max.

Muscles Worked In Different Squat Variations

As mentioned, you can program many squat variations into your routine. These work slightly different muscles due to the altered stimulus and movement pattern. 

Certain variations increase focus on the calf muscles while others work the shoulders, upper arms, and core. If you have ever asked “Do squats work abs?”, these variations confirm it. 

• Cossack Squat — This is a unique and challenging unilateral movement that involves shifting weight from one leg to the other. This approach focuses on improving muscle symmetry and reducing imbalances. It works the iliopsoas (hip joint), gastrocnemius, and soleus (calf muscles), as well as the rectus abdominis and obliques (core).
• Squat-To-Overhead Press — This is a superset movement that programs two exercises, one after the other, with limited recovery for maximum efficiency. It targets the anterior deltoids and serratus anterior (shoulder muscles) in addition to the triceps for an upper-body stimulus. 
• Suitcase Squat —This is another great squat variation that transitions the load from your back to your hands. It targets similar muscles to the traditional squat like the quads, glutes, and hamstrings. However, the movement pattern reduces stress on the lower back and emphasizes the quads.
• Bulgarian Split Squat — To increase isolated resistance training and further work on reducing muscle imbalance, you can try the Bulgarian split squat. Like the traditional squat, this exercise primarily targets the quads, glutes, and hip adductors. However, it also improves muscular balance and stability using the single-leg movement pattern.
• Hack Squat — This variation is considered one of the best for building strength and mass in the quadriceps. It involves using a weighted hack squat machine, which places maximum targeted tension on your thigh muscles. The machine provides a fixed path for increased support and ease of use, making it appropriate for beginners.

Tips For Maximizing Muscle Engagement

• Use an appropriate weight that allows you to maintain proper form and prevent injuries while still adequately loading the muscle.
• Focus on squeezing the target muscles throughout the movement. You will maximize muscle engagement by powerfully contracting your glutes and quads during the ascension phase. This also helps reduce strain on the knees and lower back.
• Always maintain controlled movements and avoid using momentum to move through the range of motion.
• When increasing weight for a greater challenge, enlist the help of a partner or personal trainer to spot you safely.
• Always warm up before performing heavy lifts like squats, especially when going for a personal best. This is essential to loosen the muscles, avoid injury, and get the blood flowing before the workout.
• Similarly, perform a cooldown after the workout to bring your heart rate down and stretch out the working muscles.
• Focus on using proper breathing techniques. Inhale as you lower down, and exhale as you power yourself upward.
• Engage your core and maintain a stable back throughout the exercise to prevent straining the lower back.
• If you experience wrist or back pain, stop exercising immediately and seek the help of a fitness professional.

Conclusion

The squat is one of the best resistance exercises for building strength in the glutes, quadriceps, and hamstrings. It also improves stability and muscular balance in your hip adductors, back, and core muscles. In addition, it offers functional, aesthetic, and performance-based benefits for an effective lower-body workout. 

The muscles discussed above are the main ones you will strengthen when performing the squat using the correct technique. Ensure you follow our tips to maximize results and reduce injury risk. Adjust the difficulty and program the suggested variations according to your fitness goals and experience.

Frequently Asked Questions