Bottle-Weight Split-Squat
Build lower body strength with Bottle-Weight Split-Squats! A simple, effective exercise you can do anywhere.
The Bottle-Weight Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Bottle-Weight Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Bottle-Weight Split-Squat Variations and Alternatives
How to do the Bottle-Weight Split-Squat
Stand with feet hip-width apart and hold a bottle with both hands at chest level. This will be your starting position.
Step forward with one foot, approximately 2 feet apart from your back foot, maintaining hip-width distance between your feet for balance.
Shift your weight onto your front foot and begin to lower your hips toward the floor. Ensure your torso remains upright and your front knee is aligned with your front ankle.
Descend until your back knee nearly touches the ground and your front thigh is almost parallel to the floor.
Push through the heel of your front foot to extend your knee and hip, returning to the starting position.
Perform the desired number of repetitions on one side before switching to the other leg.
Remember to keep your movements controlled, and adjust the weight of the bottle to suit your fitness level. It's important to keep your core engaged and back straight throughout the exercise to help maintain balance and protect your spine.
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Bottle-Weight Split-Squat FAQs
What muscles does the Bottle-Weight Split-Squat work?
The Bottle-Weight Split-Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bottle-Weight Split-Squat?
None. The Bottle-Weight Split-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Split-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 Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bottle-Weight Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Bottle-Weight Deadlift, Bottle-Weight Forward Lunge and Bottle-Weight Front Squat.
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