Bottle Weighted Kneeling Squat
Gym Exercise Card
Equipment
The Bottle Weighted Kneeling Squat is a lower body exercise focusing on strength and stability. It involves performing squats from a kneeling position while holding a bottle as a weight, which challenges the core and enhances balance control.
How to do it
- Begin in a kneeling position with your knees hip-width apart.
- Hold a filled bottle at chest level with both hands.
- Engage your core and lower your glutes slowly toward your heels.
- Pause briefly at the bottom, then push through your knees to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Quadriceps
Secondary Gluteus Maximus Hamstrings Obliques Rectus Abdominis
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