Bottle Weighted Squatting Alternate Waves
Gym Exercise Card
Equipment
This exercise involves performing alternating waves with bottles while maintaining a squatting position. It enhances upper body endurance and coordination while engaging the lower body for stability. The movement is beneficial for improving cardiovascular fitness and muscular endurance.
How to do it
- Stand with feet shoulder-width apart, holding a bottle in each hand.
- Lower into a squat, ensuring knees are behind toes and back is straight.
- Create waves with the bottles by alternating arm movements rapidly.
- Maintain a steady rhythm, keeping core engaged and back straight.
- Continue for the desired duration, then rise from the squat.
Muscles worked
Primary Deltoid Anterior Quadriceps
Secondary Biceps Brachii Gluteus Maximus Trapezius Upper Fibers
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