Maximus Gage
Squats are a fundamental human movement that can be observed in nearly every aspect of life. They are a versatile exercise that can be easily modified to increase or decrease difficulty. Squats are a compound movement that involves many joints and associated muscles. The primary muscles involved in the squat movement are the quadriceps, hamstrings, glutes, abdominals, and calves. The ankle, knee, and hip joints are also involved in the movement, with the gastrocnemius and soleus muscles responsible for carrying out the movement at the ankle joint. The hamstrings and quadriceps work together to control the position of the tibia. The gluteus maximus and hamstrings are the primary muscles working at the hip joint. The squat is an excellent exercise for improving lower body strength, balance, and mobility.
| Characteristics | Values |
|---|---|
| Type | Compound, multi-joint exercise |
| Muscles Targeted | Quadriceps, hamstrings, glutes, abdominals, calves, back muscles, hip flexors, inner thighs, adductors, biceps, forearms, erector spinae, transversus abdominus, multifidus, hip adductors, hip extensors |
| Benefits | Increased lower body strength, improved athletic performance, increased core strength, improved balance, increased bone density, improved flexibility, improved posture, increased hormone production |
| Variations | Barbell squats, jump squats, sumo squats, single-leg squats, front squats, split squats, goblet squats, side squats, Bulgarian split squats |
| Common Errors | Descending too rapidly, flexing the torso too far forward, knees sliding forward or caving in, heels raising off the floor |
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What You'll Learn
Quadriceps femoris
The quadriceps femoris is the strongest and most voluminous muscle in the human body. It is located in the anterior compartment of the thigh and is composed of four muscles: the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius. The rectus femoris is a fusiform muscle that consists of two heads. It originates from two sites on the ilium: the anterior inferior iliac spine (straight head) and the supraacetabular groove (reflected head). The two heads unite into a common muscle belly that courses down the thigh, covering the anterior aspect of this region. The rectus femoris is supplied by the artery of the quadriceps, which can stem from the femoral, deep femoral, or lateral circumflex femoral arteries.
The vastus medialis originates from several landmarks of the proximal femur, including the inferior part of the intertrochanteric line, pectineal line of the femur, medial lip of the linea aspera, and proximal half of the medial supracondylar line. It lies medial to the rectus femoris and is partially covered by it. The vastus medialis plays an important role in stabilizing the patella and the knee joint during gait.
The vastus lateralis originates from the lateral face of the great trochanter, the gluteal tuberosity, and the lateral lip of the linea aspera. The vastus intermedius originates from the proximal three-fourths of the anterior and lateral faces of the femoral body and the lateral lip of the linea aspera. Some bundles of the vastus intermedius are inserted in the upper recess of the supra-patellar bursae, forming the articular muscle of the knee.
The four muscles of the quadriceps femoris share a common tendon, the quadriceps femoris tendon, which inserts into the patella. The quadriceps femoris is innervated by the femoral nerve, which originates from L2, L3, and L4. The muscle is a powerful extensor of the knee joint and plays a crucial role in walking, running, jumping, and squatting. The rectus femoris, by attaching to the ilium, is also a flexor of the hip, which is important for swinging the leg forward during walking or running.
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Gluteus maximus
The gluteus maximus is the outermost muscle of the buttocks. It is also the largest and most superficial of all three gluteal muscles. It arises from connections to nearby structures, including the pelvis, the lower part of the sacrum, and the side of the coccyx (tailbone). The gluteus maximus is a powerful extensor muscle, responsible for extending and externally rotating the thigh at the hip joint. It also contributes to thigh abduction and adduction.
The gluteus maximus is a crucial muscle involved in several sports and athletic activities, such as running and weightlifting. It plays a significant role in stabilisation and movement, especially during squatting movements. When performing a squat, the gluteus maximus is activated along with other muscles of the lower limb and trunk. The muscle helps to extend the hip, stabilise the femur, and control the descent and ascent phases of the squat.
During the eccentric (lowering) phase of a squat, the hip, knee, and ankle joints flex, requiring hip flexion, knee flexion, and ankle dorsiflexion. The gluteus maximus is active during this phase, working in conjunction with other muscles to control the descent smoothly and stabilise the movement.
In the concentric (lifting) phase, the hip, knee, and ankle joints extend, involving hip extension, knee extension, and ankle plantar flexion. The gluteus maximus is crucial in this phase, providing the necessary force for hip extension and contributing to the stabilisation of the trunk as it returns to an upright position.
The correct performance of squats requires a rigid spine and proper form to maintain stability and avoid injuries. The gluteus maximus is one of the muscles responsible for stabilisation, working with other muscles of the spine and trunk to resist vertebral shear during the descent phase.
Overall, the gluteus maximus is a key muscle activated during squats, contributing to hip extension, movement stabilisation, and the control of the descent and ascent phases of the exercise.
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Hamstrings
The hamstrings are a group of three muscles: the biceps femoris, semitendinosus, and semimembranosus. They are responsible for flexing the knee and extending the hip. During a squat, the hamstrings contract when the knee bends and lengthen when the hips bend.
The hamstrings are involved in the squat, but they are not a prime mover in this exercise. The hamstrings are only slightly active during a squat, helping to stabilise the knee and transmit forces. This is because the hamstrings do not change in length much during a squat, as the knee bends and the hip extends simultaneously. This means that the hamstrings are not a primary muscle group targeted by squats, contrary to popular belief.
Research has shown that the hamstrings are only about 25% as active during squats as the quadriceps. This has also been supported by other studies, which have reported minimal hamstring activation in squats. As a result, the hamstrings do not experience growth in long-term squat training programs.
However, the hamstrings do play a role in pelvic orientation and control during the squat. They work together with the adductors to orient and control the pelvis in the sagittal plane, allowing for more efficient hip extension. This is especially important for individuals who have poor control over their pelvis under load.
To fully recruit the hamstrings, exercises that dramatically shorten or lengthen the muscle are recommended, such as the 90/90 hip lift. This exercise teaches individuals how to control their pelvis using their hamstrings, which can improve their ability to perform heavy squats.
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Abdominals
Squats are a compound exercise that involves hinging at the hips, bending at the knees, and lowering the body while keeping the back straight, chest up, and
The abdominal muscles are isometrically used during the squat. The abdominal muscles, along with the back muscles, help to stabilize the spine and prevent rounding of the back. They also help to protect against injuries during the squat.
The abdominal muscles are particularly active during the descent phase of the squat, when the spine flexes. To stabilize the spine and resist vertebral shear, the superficial and deep muscles of the trunk and spine are recruited, including the transversus abdominus and multifidus.
During the squat, the abdominal muscles work together with the muscles around the hips, knees, and ankles to facilitate postural stabilization. The correct performance of the body weight squat begins with an upright standing position, and the movement is initiated by flexing the hip, knee, and ankle joints to descend to the desired depth.
The abdominal muscles are also important for maintaining a rigid and stable spine throughout the movement. This helps to ensure a safe and effective squat by preventing excessive forces on the lower back, which could otherwise lead to injuries such as a spinal disc herniation.
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Calves
The calves are made up of two main muscles: the gastrocnemius and the soleus. The gastrocnemius is the bigger, more noticeable muscle, while the soleus is underneath it. These muscles help you point your toes down and play a crucial role in the complex mechanics of walking, running, and jumping.
While squats primarily target the quads, hamstrings, and glutes, the calves also get involved as stabiliser muscles, helping you keep your balance. The deeper you go into a squat, the more your calves have to work to keep you steady. This engagement is more about stability than muscle growth, helping to strengthen the stabiliser muscles, which can improve your overall lower-body strength and endurance.
Squats can be done with just your body weight, or with weights, like dumbbells, barbells, kettlebells, or medicine balls, or with resistance bands or yoga balls. They can also be done anywhere, with or without equipment, making them very versatile and accessible to almost everyone.
If you are new to squats, you don't need to squat down as far to still experience the strengthening benefits. Start by performing a basic squat, and when you reach the position where your thighs are almost parallel to the floor, keep your core engaged as you jump up. As you land, lower your body back into the squat position. The goal is to land softly mid-foot, with your trunk aligned slightly forward. Repeat for 10-12 reps, or do as many jump squats as you can in 30 seconds.
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Frequently asked questions
Squats target your quadriceps, hamstrings, glutes, abdominals, and calves. They also work the muscles crossing the ankle, knee and hip joints.
Squats are an effective body resistance exercise that works the lower body and improves muscular endurance, strength and power. They are also functional exercises that can help with daily tasks, like sitting in a chair and bending down to pick something up.
Some variations of the standard squat include the box squat, overhead squat, goblet squat, pistol squat, sumo squat, split squat, jump squat, and more.
The barbell squat is a compound, multi-joint exercise that targets many muscles of the lower body and lumbo-pelvic-hip complex (pelvis, low-back, and abdominals). It also works the back muscles.
