Alternating Bottle-Weight Squatting Wave
Squat, lift, and repeat! Build strength and coordination with this alternating weight exercise. Sculpt your legs and core!
The Alternating Bottle-Weight Squatting Wave is a compound exercise that mainly works the glutes & hips and quads, with help from the core and back. No equipment needed: it uses just your bodyweight.
Alternating Bottle-Weight Squatting Wave Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Alternating Bottle-Weight Squatting Wave Variations and Alternatives
How to do the Alternating Bottle-Weight Squatting Wave
Start position: Stand with feet shoulder-width apart, holding a weighted bottle in one hand by your side.
Begin squatting: Squat down, back straight, pushing your hips back as if to sit in a chair. Keep your weight on your heels.
Arm movement: As you squat, raise the arm holding the weighted bottle to shoulder height, arm extended.
Returning to start: Push through your heels to return to standing, lower the bottle to your side.
Swap hands: As you complete the squat, switch the bottle to your other hand and repeat the motion.
Continue alternating: Continue to alternate hands with each squat.
Repetition: Perform the desired number of repetitions and sets.
Safety Tips: Keep your core tight, ensure knees do not surpass toes, use an appropriate weight, and move in a controlled manner.
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Alternating Bottle-Weight Squatting Wave FAQs
What muscles does the Alternating Bottle-Weight Squatting Wave work?
The Alternating Bottle-Weight Squatting Wave mainly works the glutes & hips and quads, with help from the core and back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Bottle-Weight Squatting Wave?
None. The Alternating Bottle-Weight Squatting Wave is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Bottle-Weight Squatting Wave 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 Alternating Bottle-Weight Squatting Wave go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bottle-Weight Squatting Wave variations and alternatives?
Similar exercises include the Bottle-Weight Deadlift, Bottle-Weight Forward Lunge, Bottle-Weight Front Squat and Bottle-Weight Kneeling Squat.
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