Bottle-Weight Kneeling Squat
Kneeling squats with a bottle build strength and stability. A simple exercise with big results!
The Bottle-Weight Kneeling Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bottle-Weight Kneeling Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Bottle-Weight Kneeling Squat Variations and Alternatives
How to do the Bottle-Weight Kneeling Squat
Start by kneeling on a comfortable surface with your feet flat on the ground and your legs about hip-width apart.
Hold a weighted bottle or a suitable weighted object close to your chest with both hands. Ensure your grip is firm and that the object is secure.
Engage your core and keep your back straight with your shoulders pulled back.
Lower your buttocks towards your heels by bending at the knees and hips, keeping your upper body upright. Inhale as you do this.
Go down as low as you can while keeping the weighted object secured at your chest and maintaining good form.
Pause briefly at the bottom of the movement.
Drive through your knees and squeeze your glutes to lift your body back to the starting kneeling position. Exhale as you rise back up.
Repeat for the desired number of reps and sets, ensuring you maintain proper form throughout the exercise.
Adjust the weight of the bottle according to your fitness level and keep the movement controlled to avoid any injury.
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Bottle-Weight Kneeling Squat FAQs
What muscles does the Bottle-Weight Kneeling Squat work?
The Bottle-Weight Kneeling Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bottle-Weight Kneeling Squat?
None. The Bottle-Weight Kneeling Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Kneeling Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bottle-Weight Kneeling Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bottle-Weight Kneeling Squat variations and alternatives?
Similar exercises include the Bottle-Weight Deadlift, Bottle-Weight Front Squat, Bottle-Weight Glute Bridge and Bottle-Weight Rear Lunge.
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