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Bottle Weighted Deadlift

Bottle Weighted Deadlift

The Bottle Weighted Deadlift is a dynamic compound exercise that primarily targets your lower body muscles, including your glutes, hamstrings, quadriceps, and calves. This exercise is an excellent option if you're looking to tone and strengthen your legs and posterior chain. To perform the Bottle Weighted Deadlift, you'll need two bottles filled with water or sand, ensuring they have secure lids. Begin by standing with your feet hip-width apart and the bottles positioned on the ground in front of you. Bend your knees while keeping your back straight and grab the bottles with an overhand grip. While maintaining a neutral spine, engage your core and lift the bottles by extending your hips and knees. Focus on driving through your heels and squeezing your glutes as you stand up tall. Make sure to keep the bottles close to your body throughout the movement. The Bottle Weighted Deadlift is a versatile exercise that can be easily modified to suit different fitness levels. Beginners can start with lighter bottles and gradually increase the weight as they build strength and technique. For those looking for an extra challenge, you can try performing the exercise on one leg or elevate your front foot on a step to emphasize different muscle groups. Remember to always use proper form and start with a weight that allows you to perform the exercise safely and effectively. As with any exercise, it's essential to listen to your body and avoid any movements that cause pain or discomfort. Regularly incorporating the Bottle Weighted Deadlift into your workout routine can contribute to improved strength, muscle tone, and overall lower body stability.


  • Stand with your feet hip-width apart and place a filled water bottle on the floor between your feet.
  • Bend at your hips and knees, lowering your upper body and reaching down to grab the water bottle with both hands, palms facing inwards.
  • Keep your chest lifted, back straight, and core engaged throughout the movement.
  • Exhale and straighten your hips and knees, driving through your heels to lift the water bottle up to a standing position.
  • Pause momentarily at the top, squeezing your glutes and maintaining a neutral spine.
  • Inhale and slowly lower the water bottle back down to the starting position, maintaining control and keeping your core activated.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Start with lighter weight bottles and gradually increase the weight as you become more comfortable and stronger.
  • Use a controlled and slow tempo when performing the deadlift to maximize muscle engagement.
  • Don't forget to breathe while performing the exercise. Exhale during the lifting phase and inhale during the lowering phase.
  • Avoid rounding your back or using excessive momentum. Keep the movement smooth and controlled.
  • Ensure that your feet are shoulder-width apart and your knees are slightly bent throughout the exercise.
  • Keep your shoulders pulled back and down to maintain proper posture during the movement.
  • If you feel any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
  • Remember to warm up before starting the exercise to prepare your muscles and joints for the movement.


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