It is easy to wax poetic about the benefits of the squat. In fact, if you ask most fitness professionals about their favorite exercises, most will have the squat at the top of their list. The basic squat is impressive on its own, but the fact you can make it easier, harder, or even to work your muscles differently makes it an exercise that almost everyone can (and should!) do. “Squats are one of the best compound movements for overall fitness development,” says CPT, corrective exercise specialist and founder of Garage Gym Greatness, Andrew Peak.
Which muscles do squats work? Primary muscles: The primary muscle groups that squats work are the glutes (gluteus maximus, minimus, and medius), the quadriceps, the hamstrings, and the adductor (groin) muscle. Secondary muscles: “We often think about the large muscle groups when performing a squat (quadriceps, glutes, and hamstrings), but we also activate small supporting muscle groups—like deep core stabilizers rectus abdominus, transverse abdominis, erector spinae, obliques, hip flexors, foot, and calf muscles,” says Ash Wilking, CPT, certified personal trainer and Tonal strength coach. “It’s safe to say that squats provide an almost total-body workout,” Peak says. This includes not only your legs, but also your core.
AARP. 1. They work several large muscle groups “The squat is a fantastic compound movement that not only builds lower body strength and power, but also works trunk or core strength and stability,” Wilking says. Peak agrees. “While the primary focus of the lift is on the legs, you must actively engage your core and back muscles to maintain proper form,” he says. 2. They strengthen your core better than planks Not a fan of the plank? As it turns out, squats strengthen your core better than planking. A small June 2018 study in the Journal of Human Kinetics compared planking with back squats, which is a squat variation in which you hold a weighted barbell while squatting. Researchers found there was greater core activation, specifically in the erector spinae muscles (deep back muscles), with squatting versus planking. 3. They’re a functional exercise AARP. 4. They prevent falls An August 2018 study in Chiropractic & Manual Therapies found that older people who had stronger quadriceps muscles were significantly less likely to fall versus those who had weakness in this muscle. Squats are a fabulous exercise to keep your quads strong to help improve balance and mobility as you age. 5. They boost athletic ability Looking for a way to increase your speed and explosive strength? It’s time to add jump squats to your training routine. A small September 2016 study in Sports Science & Medicine found that those who did jump squats three times a week for eight weeks boosted their athletic performance in these areas. 6. They improve bone density Resistance training is one of the best things you can do to improve your bone density and prevent conditions like osteoporosis. A December 2020 study in Osteoporosis and Sarcopenia found doing compound resistance exercises, like squats, helps to improve both bone density and muscle mass. 7. They improve flexibility “Squatting can also help to improve flexibility,” Wilking says. As you perform the squat, you are improving range of motion in your hips, knees, and ankles. 8. They’re an accessible exercise Even though you can do squats with equipment or on a machine at the gym, the basic squat can be done using only your body weight. It doesn’t require much room or fancy equipment—just your muscle! “Squats are one of the best compound movements for overall fitness development.” —Andrew Peak, CPT 6 squat variations to make the move easier or harder The basic squat is great all on its own, but there are several variations for both beginners and those who are looking for a challenge. Try out these six variations, starting with beginner modifications and progressing to weighted and plyometric squat options. 1. Wall Squat
For those who don’t quite have the leg strength to perform a squat with good form, doing a wall squat can help give you added support. “You can also reduce the resistance by holding onto something like a chair or gym rack. Doing this will use your upper body to take some of the weight and make the squats easier,” Peak says. 2. Box Squat
The box squat is another good beginner squat move for those who need to build up leg strength for the basic squat—or those who have knee or hip issues. It’s also a great way to work on your squat form. 3. Goblet Squat The goblet squat requires you to hold a kettlebell or dumbbell, which means it works your arms and the muscles in your legs more than a traditional squat. Holding the weight in front also means it kicks your core muscles into overdrive to keep you upright. 4. Back Squat A back squat requires you to hold a barbell on your shoulders for added weight. Place a barbell (weighted or just the…
