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  1. #1
    Registered User fakhter's Avatar
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    Question Squats work your Core

    Do regular barbell squats work your core? If so is this enough to have a strong core? How can I do squats to emphasize a little more on my core?
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    Thumbs up

    Yes.
    Clench your abs at the bottom of each rep for some more core work.


    Just don't poop on the floor.
    ω
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  3. #3
    Registered User Melodie's Avatar
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    Problem with doing extras on your squat though, you start thinking of making sure you doing them right, rather than actually squatting, and when the weight is HEAVY you dont need extras to think about

    Your core will get worked when you squat anyway, just train your abs 2x a week and your core will be getting stronger all round
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  4. #4
    Registered User mac520's Avatar
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    Proper form on squat includes flexing your transverse abdominus (BRACING).
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    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by fakhter View Post
    How can I do squats to emphasize a little more on my core?
    You can hold one DB one one shoulder or try bulgarian split squats or front squats.
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  6. #6
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    My Daily Undulating Periodisation log: http://forum.bodybuilding.com/showthread.php?t=163624691
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  7. #7
    Registered User mac520's Avatar
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    Originally Posted by SuffolkPunch View Post
    Awesome link. Repped.
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  8. #8
    Registered User CharH06's Avatar
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    Yes, ur core is a stabilizer muscle. Whenever u do basically any big compound lift, u r working ur core aswell.
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  9. #9
    Registered User F W Nietszche's Avatar
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    Do squats work your core: yes.

    Is it enough to just do squats for your core work? No; your legs will develop faster than your core and at very high weights you will have problems. You need a strong abdominal wall as well as a strong lower back to brace the lift. Real world example: All powerlifters do heavy lower back and ab work in addition to their main lifts; those that don't often get injured.
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  10. #10
    Ovary Puncher!!!!!!!! O.o WillGoesBoing's Avatar
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    Ever tried the 20 rep squats?

    I actually went a bit beyond that once, I attempted a 135x50, by the time I got to 20 my abs were BURNING. When I got to 30+ reps I had to stop not because my legs were too tired, but my abs couldn't take it anymore. Use a decently heavy weight for you and aim for 20+ reps, that'll give you core a pretty hard CORE (pun intended) workout!
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  11. #11
    Registered User derstratege's Avatar
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    Squats are indeed one of the most effective core training exercises, because the main purpose of the core muscles is stabilization and that's the way they're being trained to do when squatting.

    To put even more emphasis on the core you can do several squat variations:

    1) Front Squat (http://www.sports-db.com/exercise/barbell_front_squat), which shifts most of the emphasis from lower back to abs.

    2) Suitcase Squat (http://www.sports-db.com/exercise/du...suitcase_squat), to focus on obliques.

    3) Overhead Squat (http://www.sports-db.com/exercise/ba...overhead_squat) involve the core to the same degree as ordinary squats, but due to the lifted center of gravity require a much greater overall stabilization force while using significantly less weight.

    PS: To increase the number of stabilizers involved in Suitcase Squats, do it with heavy weight on a Balance Pad or (even better) Aero Step.
    "Rest is the sweet sauce of labor." Plutarch
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  12. #12
    dat dere stick insect noflyingcars's Avatar
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    I really believe squat works your core, but it does it properly only if you go to/below parallel.
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  13. #13
    'Defiant to Injuries' Ironlife's Avatar
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    You best believe it works your core.
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    dat dere stick insect noflyingcars's Avatar
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    Originally Posted by Ironlife View Post
    You best believe it works your core.
    I meant to say that is enough to have six pack ab and all the abs you need (except if you're a pro bb).
    But many people would disagree on that.
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  15. #15
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by noflyingcars View Post
    I meant to say that is enough to have six pack ab and all the abs you need (except if you're a pro bb).
    But many people would disagree on that.
    Sorry mate can you try to word the question a bit better?
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    dat dere stick insect noflyingcars's Avatar
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    Originally Posted by Ironlife View Post
    Sorry mate can you try to word the question a bit better?
    Squats below parallel work your core, right?
    The doubt is if this core work is enough for bodybuilding purposes (at a beginner/intermediate level).

    Question is stupid, I know. But it gets asked a lot on this forum, so I keep wondering.
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  17. #17
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by noflyingcars View Post
    Squats below parallel work your core, right?
    The doubt is if this core work is enough for bodybuilding purposes (at a beginner/intermediate level).

    Question is stupid, I know. But it gets asked a lot on this forum, so I keep wondering.
    Ah i see,

    Well for a beginner and intermediate i would say that squats to parallel and below work all parts of your core very effectively. All your lower backs spinal erectors are in isometric contration a lot of the time, plus your transverus abdominus, rectus abdominus, obliques both internal and external.. Direct ab work is always a good bonus but i have a very strong core but havent done many sit ups or crunches at all...
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  18. #18
    (no homo) mindblown's Avatar
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    Originally Posted by noflyingcars View Post
    I meant to say that is enough to have six pack ab and all the abs you need (except if you're a pro bb).
    But many people would disagree on that.
    the most important thing for six pack abs is a low bodyfat %
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  19. #19
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by noflyingcars View Post
    Squats below parallel work your core, right?
    The doubt is if this core work is enough for bodybuilding purposes (at a beginner/intermediate level).

    Question is stupid, I know. But it gets asked a lot on this forum, so I keep wondering.
    I say no. I used to think that all you needed for a good stomach was indirect work via heavy compounds. Yes, I was one of those parrots. Compounds were the holy grail and isolations were the devil. Working on vanity muscles was pointless, and a waste of time, bla bla bla.

    When I relied on direct work, I'd say I had a decent stomach. Kept my BF low, and had decent abs. I'd never say anything above decent. Once I slowly started incorporating more and more direct work, I feel that my stomach improved. It looked far better, popped more, etc.

    I pretty much am of the thinking that if you rely on indirect work for a muscle, the best case scenario you can hope for is decent to above average. If you want good or great, then you need to give it the attention it deserves.
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  20. #20
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by chazzy1864 View Post
    I say no. I used to think that all you needed for a good stomach was indirect work via heavy compounds. Yes, I was one of those parrots. Compounds were the holy grail and isolations were the devil. Working on vanity muscles was pointless, and a waste of time, bla bla bla.

    When I relied on direct work, I'd say I had a decent stomach. Kept my BF low, and had decent abs. I'd never say anything above decent. Once I slowly started incorporating more and more direct work, I feel that my stomach improved. It looked far better, popped more, etc.

    I pretty much am of the thinking that if you rely on indirect work for a muscle, the best case scenario you can hope for is decent to above average. If you want good or great, then you need to give it the attention it deserves.
    In fairness he did say, for bodybuilding purposes was it good enough, and compound movements alone are good.. even you said you had decent abs and decent strength from doing indirect work.
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    Originally Posted by Ironlife View Post
    In fairness he did say, for bodybuilding purposes was it good enough, and compound movements alone are good.. even you said you had decent abs and decent strength from doing indirect work.
    Yeah, in general life, it is good enough. Having decent muscular development will put you above the average joe.

    For bodybuilding purposes though, I think you should always give muscles their individual attention. Sadly I wish I could follow my own advice better, as I don't do iso work for a few small muscle groups, (traps, forearms, calves), and it shows.
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by chazzy1864 View Post
    Yeah, in general life, it is good enough. Having decent muscular development will put you above the average joe.

    For bodybuilding purposes though, I think you should always give muscles their individual attention. Sadly I wish I could follow my own advice better, as I don't do iso work for a few small muscle groups, (traps, forearms, calves), and it shows.
    I dont train traps directly or calves at the moment which is a shame also..
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    Originally Posted by noflyingcars View Post
    I meant to say that is enough to have six pack ab and all the abs you need (except if you're a pro bb).
    But many people would disagree on that.
    The "core" does not consist of external muscles but primarily the deep. Transverse abdominus, multifidus, and the pelvic floor muscles. These are not prime movers, but stabilizers.
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