Beach Bodyweight Squat

Beginner Level of Difficulty

The body weight squat is a beginner lower body exercise that targets the glutes, quads and hamstrings.


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.

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.

Exercise Instructions

beach bodyweight squat - step 1

Step 1

Start with your feet just a bit wider than your hips and your toes pointed slightly outwards.

beach bodyweight squat - step 2

Step 2

Sit back into a squat position keeping your back straight and your weight planted on your heels.

beach bodyweight squat - step 3

Step 3

Stand back up by pushing through your heels and squeezing your glutes.