Bottle-Weight Front Squat
Front squats with a bottle? Yes! Build strength & balance with this accessible, at-home exercise. Weight is adjustable for all levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by filling a sturdy bottle with either water or sand to the desired weight. Ensure the cap is tightly sealed.
2. Stand with feet shoulder-width apart and hold the bottle at chest level. Use both hands to secure the bottle, keeping your elbows pointing forward.
3. Brace your core, keep your chest up, and begin to slowly lower your body by bending at the hips and knees. Ensure your knees remain in line with your feet and do not extend past your toes.
4. Lower down as if you are sitting back into a chair until your thighs are parallel to the floor or as low as your flexibility allows.
5. Keeping your weight in your heels and without rounding your back, push through your heels to return to the starting position.
6. Complete the desired number of repetitions and sets.
Ensure good form throughout the exercise to maximize effectiveness and minimize the risk of injury. Adjust the weight of the bottle according to your fitness level.
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