A FIT30 EXERCISE
Drop Squats
Drop Squats are a type of exercise that targets the legs, glutes, and core. They are a high-intensity, cardio-based exercise that requires a lot of energy, power, and control.
HOW TO
How do I do Drop Squats?
- Stand with your feet shoulder-width apart and arms at your sides.
- Jump into the air, simultaneously opening your legs wider than shoulder-width apart.
- As you land, immediately drop into a squat position, bending your knees and pushing your hips back.
- Touch the ground with your fingertips or hands as you reach down in the squat position.
- Explosively push off the ground, jumping back up to the starting position.
TIPS
What are some tips for Drop Squats?
- Focus on landing softly to reduce impact on your joints. Land on the balls of your feet and then transfer your weight to your heels.
- Keep your core engaged throughout the exercise to stabilize your spine and enhance balance.
- Perform the exercise with controlled movements, especially during the descent into the squat position.
- Ensure that your knees are aligned with your toes during both the descent and ascent phases of the movement.
- Allow your arms to swing naturally with the movement. You can keep them at your sides or use them for balance.
MODIFICATIONS
How do I modify Drop Squats?
Easier
- If the full drop squat is too intense, start by performing a basic bodyweight squat without the jump, gradually incorporating the jump as you become more comfortable.
- Modify the depth of the squat by not going as low. This reduces the intensity while still incorporating the jump.
- Perform the exercise at a slower pace, focusing on control and proper form rather than speed.
- Instead of jumping back up, step back up to the starting position to reduce the impact.
- Perform drop squats near a sturdy object for support if needed. This can be especially helpful for beginners or individuals with balance concerns.
What are the benefits of Drop Squats?
Endurance
Power
Lower Body Strength
A bodyweight30 workout
You're T-rexcellent
Complete 8 Rounds In 29:40
- Sprawls (0:30)
- Rest (0:10)
- Jumping Jacks (0:30)
- Walk Outs (0:30)
- Rest (0:10)
- Walk Outs (0:39)
- Drop Squats (0:10)
- Butt Kickers (0:10)
- Drop Squats (0:10)
- Rest (1:00)
Free
A jump30 workout
You're Clawsome
Complete 3 Rounds In 28:45
- Plank Switches (0:25)
- Rest (0:10)
- Basic Jump (0:45)
- Rest (0:15)
- Bodyweight Squats (0:30)
- Rest (0:20)
- Drop Squats (0:30)
- Rest (0:20)
- Basic Jump (0:45)
- Rest (0:15)
- Plank Switches (0:25)
- Rest (0:10)
- Basic Jump (0:45)
- Rest (0:15)
- Bodyweight Squats (0:30)
- Rest (0:20)
- Drop Squats (0:30)
- Rest (0:20)
- Basic Jump (0:45)
- Rest (0:15)
- Squat Thrusts (0:25)
- Rest (1:00)
Free