Muscle map Squat
Muscles worked in squat
Squats are knee- and hip-dominant: quads straighten the knees, glutes extend the hips, and the adductors help you drive out of the bottom. Your trunk muscles brace to keep the bar stacked over your feet.
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Squat: primary and secondary muscles
Primary muscles
- Quads: front of the thigh, which straightens the knee
- Glutes: gluteus maximus, the main hip extensor
Secondary muscles
- Adductors: inner thigh muscles that pull the legs together and help drive out of the hole
- Hamstrings: back of the thigh, which extends the hip and bends the knee
- Lower Back: erector spinae, which keep the spine extended under load
- Calves: gastrocnemius and soleus, which point the foot and absorb impact
- Abs: rectus abdominis, the "six-pack" that braces your trunk
Form cues & reel idea
Form cues
- Brace before you descend
- Knees track over toes
- Drive up through the whole foot
Film it for Reels
A 45° front angle shows depth and knee tracking. Pair a front-view map (quads) with a back-view map (glutes).
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Squat: FAQ
What muscles does the squat work?
Squat mainly works the quads and glutes. The adductors, hamstrings, lower back, calves and abs assist and stabilise.
How do I show the muscles worked in my squat video?
In ZapZoop, add a Muscle Map sticker, tap the quads and glutes in one colour and the helpers in another, then place it on your clip. A 45° front angle shows depth and knee tracking. Pair a front-view map (quads) with a back-view map (glutes).
Map your squat on video
Highlight the muscles you trained and post it in up to 4K.