Bottle Weighted Kneeling Squat
The kneeling squat hugging a large water bottle at the chest: the hips sink back toward the heels and drive forward again, the knees staying down.
How to do it
Setup
Kneeling on a mat, the bottle held against the chest with both arms, torso tall.
Steps
- Lower the hips back until they nearly touch the heels.
- Hold the bottle still against the chest.
- Drive the hips forward and squeeze the glutes at the top.
Common mistakes
Bottle drifting away from the chest: it tips the torso forward; hug it close. Stopping halfway down: sit all the way back toward the heels. Pushing the belly forward at the top: stand tall with the glutes, ribs down.
Breathing
Inhale sitting back, exhale driving the hips forward.
