Alternating Bottle-Weight Squatting Wave
Squat, lift, and repeat! Build strength and coordination with this alternating weight exercise. Sculpt your legs and core!
Muscle Groups
Primary
Secondary
Instructions
Start position: Stand with feet shoulder-width apart, holding a weighted bottle in one hand by your side.
Begin squatting: Squat down, back straight, pushing your hips back as if to sit in a chair. Keep your weight on your heels.
Arm movement: As you squat, raise the arm holding the weighted bottle to shoulder height, arm extended.
Returning to start: Push through your heels to return to standing, lower the bottle to your side.
Swap hands: As you complete the squat, switch the bottle to your other hand and repeat the motion.
Continue alternating: Continue to alternate hands with each squat.
Repetition: Perform the desired number of repetitions and sets.
Safety Tips: Keep your core tight, ensure knees do not surpass toes, use an appropriate weight, and move in a controlled manner.
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