Bottle Weighted Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Hip Swing, Weighted Hinge Swing
How to: Bottle Weighted Swing
- Stand with feet shoulder-width apart holding a weight in both hands in front of you.
- Hinge at the hips while bending your knees slightly, swinging the weight back between your legs.
- Drive your hips forward to swing the weight upward to shoulder height.
- Ensure your arms are relaxed and allow the momentum to carry the weight.
- Repeat for the desired number of repetitions.
Common Mistakes
- Bending the back instead of hinging at the hips.
- Not engaging the core.
- Using excessive weight causing form breakdown.
Modifications
- Use lighter weights to reduce stress on joints.
- Perform the swing without weights for beginners to develop form.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your body.
- Ensure movements are controlled rather than rushed.
Bottle Weighted Swing Alternatives
Tags
hips
strength
glutes
hamstrings
weight training
core stability