Body Weight Drop Squats

Beginner Level of Difficulty

The body weight drop squat is a beginner lower body exercise. This exercise targets the quads, glutes, hamstrings and calves and is suitable for all fitness levels.


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

body weight drop squats - step 1

Step 1

Start in a standing position with your feet shoulder width apart and you hands by your side.

body weight drop squats - step 2

Step 2

Drop down into a deep squat position.

body weight drop squats - step 3

Step 3

Thrust your body back up into a standing position and repeat.