Beach Drop Squats

Intermediate Level of Difficulty

The beach body weight drop squat is an intermediate lower body exercise. This exercise targets the quads, glutes and hamstrings.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Exercise Instructions

beach drop squats - step 1

Step 1

Start in a standing position with both feet together. Jump out into a sumo squat position with your feet wider than your shoulders and your toes pointed slightly outwards.

beach drop squats - step 2

Step 2

Drop down into a deep squat position. Make sure that your chest stays up, your lower back flat and your knees track over your toes. You also want to make sure all of your body weight is back on your heels.

beach drop squats - step 3

Step 3

Jump back up into the standing position, keep a soft bend in your knees and repeat.