What Muscles Do Squats Work the Most?

Key Takeaways

• Squats primarily target the quadriceps, hamstrings, and glutes, which are crucial for lower body strength.
• Secondary muscles engaged during squats include the calves, core, and adductors - important for overall stability and balance.
• Different squat variations, such as goblet, barbell, and jump squats, target muscles in slightly different ways, offering varied benefits.
• Proper squat form means keeping your back straight and knees aligned with your toes.
• SOLE’s SRVO All-in-One Trainer and SW101 Dumbbells improve squat workouts by providing resistance, stability, and versatility to effectively target lower body muscles.

Squats and Their Target Muscles

Squats target a range of muscles primarily within the lower body - and different types of squats will have varying degrees of impact on these muscles. 

Additionally, incorporating equipment or weights into your workout will also determine the level of strain put on these muscles. 

Primary Muscles Engaged

Quadriceps Activation

Your quadriceps, or quads, are the large muscles located at the front of your thighs. 

They are heavily activated during squats as they help extend your knees when you rise from the squat position. 

Hamstring Engagement

While the quadriceps are busy doing their part, your hamstrings, located at the back of your thighs, are also hard at work. They play an important role in bending your knees and stabilizing your movement. By working in tandem with the quads, the hamstrings ensure a smooth and controlled squat.

Their engagement is subtle yet vital, giving you the necessary counterbalance to the powerful push from your quads.

Glute Focus

As we mentioned above, squats are particularly well-known for targeting the glutes, helping you build a strong and shapely posterior. The glutes are responsible for hip extension, which is a key movement in squatting.

As you lower yourself into a squat, your glutes stretch and store energy. Then, as you push back up, they contract powerfully, propelling you to a standing position. This cycle strengthens your glutes and improves your overall athletic performance.

Secondary Muscles Engaged

Calves

Your calves, located at the back of your lower legs, are engaged during squats to provide additional support and stability. They work to keep your heels on the ground and assist in maintaining balance throughout the movement.

Core Stability

The core muscles, including the abdominals and lower back, are important in maintaining proper posture and alignment during squats. A strong core ensures that your torso remains stable, reducing the risk of injury and improving the effectiveness of the exercise.

Adductor Function

The adductors, located on the inner thighs, help stabilize your legs and prevent them from splaying outwards during squats. By engaging the adductors, you can achieve better control and alignment, which is crucial for maintaining proper squat form and preventing injuries.

Maximizing Squat Effectiveness

• Keep your feet shoulder-width apart and your toes slightly pointed out.
• Engage your core to maintain a straight back throughout the movement.
• Lower your body by bending at the hips and knees, keeping your chest up and eyes forward.
• Ensure your knees track over your toes and don't extend past them.
• Push through your heels to return to a standing position.
• If you do barbell squats, stick to 6 sets at a time for best results (there’s science behind that!)

Squat Variations and Impact

Goblet Squat Muscles

When you hold a dumbbell or kettlebell close to your chest while doing a squat, it's a great way to really work your core muscles.

But the goblet squat is more than just a core workout — it also hits the quads and glutes. With the weight in front of you, your focus shifts to the front of your thighs, making the quads work harder. This variation is great for improving balance and coordination.

Squats help develop better movement patterns in the hips, ankles, and knees. 

Barbell Squat Muscles

This variation primarily targets the quads, hamstrings, and glutes and also engages the lower back and core for stabilization. With the barbell positioned on your upper back, your body must work harder to maintain balance, thereby activating the stabilizing muscles around your spine. 

Jump Squat Muscles

Jump squats add an isotonic element to the traditional squat, incorporating a plyometric component that enhances power and explosiveness. This variation primarily targets the quads, calves, and glutes, with a focus on fast-twitch muscle fibers.

The explosive nature of jump squats also engages your cardiovascular system, making it an excellent choice for boosting endurance and burning calories.

Build an Effective Workout Routine With SOLE Equipment

The SOLE SRVO provides adjustable resistance and support for increasingly effective squats.

At SOLE, we provide a wide range of equipment, including dumbbells, rowers, and the SRVO All-in-One Trainer, allowing for diverse exercises to target multiple muscle groups. This variety ensures a well-rounded workout routine.

With adjustable weight options like the SW180 Dumbbells, you can increase resistance as you progress, optimizing your strength and endurance training. This adaptability helps you meet your fitness goals at your own pace.

The SOLE+ app syncs with your equipment, providing tailored workout plans, tracking progress, and offering real-time feedback. It makes it easy to stay motivated and focused on achieving long-term fitness success.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s SW180 Adjustable Dumbbells and make every workout count!

Frequently Asked Questions

How often should I do squats? 

Most people should try to fit in 2-3 squats a few times a week. That's enough to give your muscles a break and help you get stronger and bigger. But you should listen to your body and change how often you do them based on your fitness level and goals.

Are squats bad for your knees?

When performed correctly, squats are not bad for your knees. In fact, they can strengthen the muscles around the knee joint, providing better support and stability. However, be sure to maintain proper form to avoid unnecessary strain on the knees.

How can I use SOLE equipment to improve my squat workout?

You can use SOLE’s SW101 Dumbbells to add resistance for more challenging squats, while the SRVO All-in-One Trainer helps improve mobility and stability for better form. Both are effective in supporting progression and muscle growth.