The squat is an excellent upper and lower body workout that primarily targets your thighs (quadriceps or "quads") and hips (gluteus maximus or "glutes") but also works the hamstrings and lower back. If done incorrectly, it can lead to pain or injury, so you have to be careful about getting it right so that you don’t get hurt. There are many variations of the squat, so the steps below will describe the classic barbell back squat, followed by variations.   Author: tonyd44