The Truth: Do Squats Work on Abs?

The Core Connection:

While squats primarily target the lower body muscles, they do engage the core muscles to stabilize the body during the movement. The core encompasses more than just the abdominal muscles; it involves the muscles of the abdomen, lower back, and hips, working together to maintain stability and posture.

The Abs Involvement:

Squats indirectly work on the abs by engaging the core muscles to stabilize the body throughout the exercise. Picture this: as you lower yourself into a squat, your core muscles contract to maintain an upright posture, preventing your spine from rounding forward. This engagement creates tension in the abdominal muscles, activating them to assist in the stabilization process.

Types of Squats that Work Abs

It's important to know that your abs are part of your core. When you do squats, your core helps stabilize your lower back, pelvis, and hips, making sure the strength from your legs moves up to your upper body. Various squat types make your core, including your abs, work in different ways.

So, to really target your abs during squats, it's all about knowing how to use them properly in each situation. Let's look at four types of squats that put more focus on your abs than others.

1. Standard Squat Machine Squat

Squatting on a regular squat machine is a great way to learn how to use your abs effectively. The machine guides you in finding the right form, and it's helpful because you don't have to add extra weight on your shoulders. This way, you can practice two different ways to work your abs.

Drawing In:

• Gently pull in your belly button, activating the transverse abdominis (deep core muscles).
• Keep this position while breathing normally and moving through the squat.

Bracing:

• Activate the bigger abdominal muscles, like the rectus abdominis and obliques.
• Imagine creating pressure outwards, as if preparing for a punch to the stomach.
• Hold this tension to feel your trunk stabilizing.

Here's a simple guide on using the squat machine:

• Hold onto the handrails and place your heels on the foot ramps.
• Move your hips back to touch the seat guide of the machine.
• Lean back and extend your arms.
• Engage your core using either the drawing-in or bracing technique.
• Slowly squat down, letting your hips move back in a gentle arc.
• Push through your heels and activate your glutes to return to the starting position.

Using a squat machine can help you perfect your squatting technique while also giving your abs a good workout. Remember to focus on engaging your core, and with regular practice, you'll build strength and stability in your abdominal muscles.

2. Zercher Squats 

When you do Zercher squats, you hold the barbell in the bend of your arms, placing the weight in front of your body. This makes your core muscles work hard to keep you upright and in the right position. The key to success is using the bracing technique mentioned earlier, which helps make your trunk strong and stable.

Here's how you do it:

• Hold a barbell in the bend of your arms.
• Tighten your core muscles and pull your shoulders down and back.
• Stand with your feet shoulder-width apart.
• Bend your knees, push your hips back, and lower yourself into a squat until your thighs are parallel to the ground.
• Push your feet into the floor to stand back up, returning to the starting position.

3. Overhead Squats

When you do overhead squats, lifting the barbell above your head makes your core and abs work extra hard to keep everything steady. Make sure to tighten your tummy muscles throughout the whole movement.

 Here's a simple guide to overhead squats:

• Hold a barbell over your head with your hands a bit apart.
• Pull your shoulders back, stand tall, and tighten your tummy.
• Get into a squat position.
• Bend your knees, push your hips back, and squat down until your thighs are level with the floor. Keep your arms straight and the weight over your feet.
• Push your feet into the ground to stand back up to the starting position.

4. One-Arm Kettlebell Front Squat

When you use just one arm with a kettlebell, it makes the exercise even more challenging because the weight is unevenly distributed. Focus on keeping your body steady and pay extra attention to how your side muscles (obliques) have to work to keep your upper body straight when the weight is uneven.

Here's how you can do it:

• Hold a kettlebell and place it on the front of your left shoulder.
• Pull your shoulders down and back and tighten your tummy muscles.
• Stand with your feet apart like you're about to sit in a chair.
• Bend your knees, push your hips backward, and lower your body until your thighs are parallel to the ground. Use your core muscles to help keep your upper body upright.
• Push through your feet to stand back up to the starting position.
• Now, switch to the other side and repeat the steps.

So, while squats do play a part in enhancing your core strength and engaging your abs, a balanced regimen, including targeted abdominal exercises, will ultimately lead you closer to your desired abdominal strength and definition.

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