Bottle Weighted Split Squat
Gym Exercise Card
Equipment
The Bottle Weighted Split Squat is a lower-body exercise focusing on strength and balance. It targets the quadriceps, hamstrings, and gluteus maximus. Holding a bottle adds resistance and engages the core for stability. This exercise helps improve endurance and muscle development in the legs and glutes.
How to do it
- Stand with feet shoulder-width apart, holding a bottle at chest level.
- Step one foot back into a split stance, keeping the front knee aligned with the ankle.
- Lower into a squat until the back knee nearly touches the ground.
- Push through the front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Gastrocnemius Gluteus Medius Hamstrings
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