Bottle Weighted Sumo Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Sumo Squat
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Sumo Squat
- Stand with your feet wider than shoulder-width apart and toes pointing out.
- Hold a weight (e.g., bottle) with both hands in front of you.
- Lower your body into a squat by bending at the hips and knees while keeping your back straight.
- Push through your heels to rise back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the knees cave inward.
- Leaning too far forward.
- Not using full range of motion.
Modifications
- Use a lighter weight to start if you are new to the exercise.
- Perform the squat without weights until you gain confidence.
Tips
- Keep your back straight throughout the movement.
- Push your knees outwards to maintain alignment.
- Go as low as your flexibility allows while maintaining form.
Bottle Weighted Sumo Squat Alternatives
Tags
lower body
strength
glutes
quads
hamstrings
squat
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