Bottle Weighted Front Squat
Gym Exercise Card
Equipment
The Bottle Weighted Front Squat is a functional exercise targeting the lower body, particularly the quadriceps. It involves holding weight in front, promoting core stability and improved posture. This movement enhances strength and endurance in daily activities and sports.
How to do it
- Stand with feet shoulder-width apart, holding the bottle with both hands at chin level.
- Keep the chest up and core engaged while maintaining a straight back.
- Lower into a squat by bending the knees until thighs are parallel to the ground.
- Press through heels to return to standing, keeping the back straight.
- Repeat for desired repetitions, ensuring smooth, controlled movements.
Muscles worked
Primary Quadriceps
Secondary Erector Spinae Gluteus Maximus Hamstrings Rectus Abdominis
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