Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | 2 water bottles |
Additional Equipment | - |
Instructions
Preparation
Stand upright and hold bottles to sides. Let knees point in direction of feet.Execution
Squat down until knees are flexed right-angled. Keep back straight, bend hips and move backward to keep knees above feet. Return, keep legs slightly flexed. Repeat.Variations / Comments
Keep bodyweight on heels and look ahead.![Water Bottles Squat | Starting Position Water Bottles Squat Starting Position](/data/exercisefiles/55/455.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Water Bottles Squat | Ending Position Water Bottles Squat Ending Position](/data/exercisefiles/56/456.jpg)
Muscles
Target | Gluteus Maximus |
Synergist | Quadriceps | Soleus |
Stabilizers | Hamstrings | Gastrocnemius | Erector Spinae | Trapezius, Upper | Trapezius, Middle | Rectus Abdominis |
![Water Bottles Squat | Muscles Front Water Bottles Squat Muscles Front](/data/musclemaps/35/235.jpg)
Front
![Water Bottles Squat | Muscles Rear Water Bottles Squat Muscles Rear](/data/musclemaps/36/236.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)