Bottle Weighted Front Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Bottle Front Squat
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Front Squat
- Stand upright with your feet shoulder-width apart, holding a weight bottle in front of you.
- Engage your core and keep your chest up as you lower your body by bending your knees.
- Lower down until your thighs are parallel to the ground, ensuring your knees stay aligned with your toes.
- Push through your heels to return to the starting position, locking your hips at the top.
Common Mistakes
- Allowing the knees to collapse inwards during the squat.
- Lifting the heels off the ground.
- Bending forward too much instead of keeping the torso upright.
Modifications
- Use lighter weights until you are comfortable with the movement.
- Perform the squat without weights to master the form.
Tips
- Keep your chest upright and your back straight throughout the movement.
- Push through your heels to engage your glutes effectively.
- Ensure the bottles are securely held to avoid having them drop during the squat.
Bottle Weighted Front Squat Alternatives
Tags
legs
glutes
strength
squat
fitness
weight training