Squat Muscles: A Comprehensive Guide to Activation

1. Quadriceps (Quads):

- Rectus Femoris

- Vastus Lateralis

- Vastus Intermedius

- Vastus Medialis

2. Hamstrings (Hams):

- Biceps Femoris

- Semitendinosus

- Semimembranosus

3. Glutes (Gluteal Muscles):

- Gluteus Maximus

- Gluteus Medius

- Gluteus Minimus

4. Core (Abdominal Muscles and Lower Back):

- Rectus Abdominis

- Transverse Abdominis

- Obliques

- Erector Spinae

5. Adductors (Inner Thigh Muscles):

- Adductor Longus

- Adductor Brevis

- Adductor Magnus

6. Calves (Gastrocnemius and Soleus):

- The gastrocnemius is active during the initial lowering (eccentric) phase of a squat.

7. Hip Flexors:

- Psoas Major

- Iliacus

8. Shin Muscles (Tibialis Anterior):

- Supports the ankle during the lift and helps with balance.