Bottle Weighted Squatting Alternate Waves Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Weighted
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Calves, Gluteus Maximus
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Squatting with Alternating Waves
How to: Bottle Weighted Squatting Alternate Waves
- Stand with your feet shoulder-width apart, holding a weighted bottle in each hand.
- Perform a squat while simultaneously waving your arms alternately.
- Push through your heels to return to standing.
- Repeat the movement for the desired duration.
Common Mistakes
- Not bending knees deeply enough during the squat.
- Allowing the upper body to lean too far forward.
- Using momentum instead of strength to lift.
Modifications
- Reduce the weight used for a lighter workout.
- Perform the exercise without weights to focus on form.
Tips
- Engage your core throughout the movement for stability.
- Ensure your knees do not extend beyond your toes to avoid strain.
- Maintain a steady rhythm while performing the waves.
Bottle Weighted Squatting Alternate Waves Alternatives
Tags
plyometrics
squat
aerobic
strength
legs
weighted