Bottle Weighted Split Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Weighted
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Soleus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Split Squat, Bottle Split Squat
How to: Bottle Weighted Split Squat
- Stand with your feet shoulder-width apart, holding a weight bottle in each hand.
- Step one foot back and lower your hips until both knees are at a 90-degree angle.
- Push through the front heel to return to the starting position.
- Repeat on the other leg.
Common Mistakes
- Allowing the front knee to extend beyond the toes.
- Leaning forward excessively instead of keeping an upright torso.
- Rushing through the movement instead of controlled pacing.
Modifications
- If needed, use a wall or stable surface for balance.
- Perform the exercise without weights to focus on form.
Tips
- Keep your front knee over your ankle.
- Engage your core for stability during the exercise.
- Lower your body until your back knee hovers just above the ground.
Bottle Weighted Split Squat Alternatives
Tags
thighs
strength
squat
weighted
lower body
glutes