Alternating Bottle-Weight Squatting Wave
Squat, lift, and repeat! Build strength and coordination with this alternating weight exercise. Sculpt your legs and core!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start position: Stand with feet shoulder-width apart, holding a weighted bottle in one hand by your side.
2. Begin squatting: Squat down, back straight, pushing your hips back as if to sit in a chair. Keep your weight on your heels.
3. Arm movement: As you squat, raise the arm holding the weighted bottle to shoulder height, arm extended.
4. Returning to start: Push through your heels to return to standing, lower the bottle to your side.
5. Swap hands: As you complete the squat, switch the bottle to your other hand and repeat the motion.
6. Continue alternating: Continue to alternate hands with each squat.
7. 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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