- Gluteus Maximus
- Transverse Abdominus
- Erector Spinae
Exercises working similar muscle groups
Weighted Squats are the easiest way to develop strength in the quadriceps muscle. Squats can be modified for the fitness outcome required. Runners or cyclists may wish to perform sets of 50 repetitions with little or no weight to develop endurance. Track Athletes may perform explosive versions with moderate weights, whilst strength based sports will focus on low repetitions.
The hamstring, erector spinae and abdominal muscles are all active during the movement to help maintain posture, whilst the quadriceps and gluteus muscles are the prime movers
Exercising the large quadriceps muscles will raise the heart rate and burn large amounts of calories. Having strong quadriceps can protect the knees by providing increased stability. A correct technique deep squat will also increase flexibility in the calves and hip adductors improving everyday movement.
Exercise Technique Tips - Weighted Squats
Keep heels in contact with the ground at all times
Sit back into movement keeping chest up and lower back in neutral position
Don't allow the knees to roll inwards instead align then over middle toes
Weight recommendations for 15 repetitions of squats in kg