What Muscles Do Squats Work

June 14, 2024 3 min read

What Muscles Do Squats Work with Escape squat Rack

What Muscles Do Squats Work

When it comes to strength training, squats are a staple exercise that can provide numerous benefits. But have you ever wondered what muscles are actually being worked when you perform a squat? or even how to perform a squat properly. Let's explore the movement behind this popular exercise.

  • Quadriceps - One of the primary muscle groups targeted by squats is the quadriceps. These are the muscles located on the front of your thigh and are responsible for extending your knee. When you perform a squat, the quadriceps are heavily engaged as you lower yourself down and push back up to a standing position.
  • Glutes - Another major muscle group that squats work is the glutes, which are the muscles in your buttocks. The glutes are activated during the squatting motion to help you rise back up from the bottom position. Strengthening your glutes can not only improve your squat performance but also benefit your overall lower body strength.


  • Hamstrings - The hamstrings, located on the back of your thigh, also play a role in the squat exercise. As you lower yourself down, the hamstrings are engaged to help stabilise your body and control the movement. Building strength in your hamstrings through squats can contribute to better balance and stability.
  • Core - In addition to the major muscle groups mentioned above, squats also engage your core muscles. Your core acts as a stabilizer during the squatting motion, helping you maintain proper form and posture. Strengthening your core through squats can improve your overall functional strength and reduce the risk of injury.
  • Calves - Although not as prominently as the other muscle groups, squats also target the calves. The calf muscles assist in the movement of pushing yourself back up to a standing position during a squat. While the calves may not be the primary focus of the exercise, they still play a supportive role in the overall movement.

By understanding the muscles that squats work, you can better appreciate the full-body benefits of this compound exercise. Incorporating a derivative of  squats into your workout routine, such as sumo squats or even split squats, can help you build strength, improve muscle tone, and enhance overall functional fitness.

 Gym Equipment Ideas to help with a Squat

When it comes to performing squats, having the right gym equipment can make all the difference in your workout routine. Whether you're a beginner or a seasoned gym-goer, using the proper gear can help you achieve better results and prevent injuries. Let's explore the essential equipment you need to take your squats to the next level.

1. Squat Rack

A squat rack is a must-have piece of equipment for anyone looking to perform squats safely and effectively. It provides a stable and secure platform for you to place the barbell on your shoulders while you squat. With adjustable height settings, you can customize the rack to your specific needs and preferences.

2. Barbell

Using a barbell for squats allows you to add resistance to your workout, helping you build strength and muscle mass. Make sure to choose a barbell that is the right weight for your fitness level and goals. The standard Olympic barbell weighs 20Kg, but there are lighter options available for beginners.

3. Weight Plates

Weight plates are essential for increasing the resistance of your squats and challenging your muscles. Start with lighter weights and gradually increase the load as you progress. Having a variety of weight plates allows you to adjust the intensity of your workout and target different muscle groups.

By incorporating these essential commercial / home gym equipment items into your squat routine, you can optimize your workouts and achieve your fitness goals more effectively. Remember to always prioritize safety and proper form to prevent injuries and make the most out of your training sessions.

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