Bottle Weighted Front Squat

Bottle Weighted Front Squat

The Bottle Weighted Front Squat is an effective lower body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. It is a variation of the traditional front squat that adds an extra challenge by using bottles filled with water or sand as weights. This exercise can be done at home or in the gym, making it a convenient option for those who don't have access to gym equipment. To perform the Bottle Weighted Front Squat, start by holding two bottles with your hands in a front rack position. Your elbows should be pointing forward, parallel to the ground. Stand with your feet shoulder-width apart and your toes slightly turned out. Next, initiate the movement by bending at your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged, and weight on your heels throughout the movement. Aim to lower your hips until they are parallel to your knees or slightly below, depending on your flexibility. Once you've reached the desired depth, push through your heels to rise back up into the starting position. Remember to exhale as you ascend and inhale as you descend. The Bottle Weighted Front Squat is a versatile exercise that can be modified based on your fitness level. You can increase or decrease the weight of the bottles, adjust your stance, or perform a single-leg version to challenge yourself further. As always, listen to your body and only push yourself within your own limits to avoid any injuries. Incorporating the Bottle Weighted Front Squat into your workout routine can help you build lower body strength, improve your squatting technique, and enhance your overall athleticism. Be sure to include it as part of a well-rounded training program that includes a variety of exercises targeting different muscle groups for optimal results.


  • Start by picking up a bottle of water, a dumbbell, or any other type of weighted object of your choice.
  • Stand with your feet hip-width apart and hold the weighted object close to your chest with both hands. Your elbows should be pointing forward and your palms facing upward.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Bend your knees and lower your body down into a squat position. Keep your back straight, chest lifted, and heels on the ground.
  • Try to go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground or lower. Keep your knees in line with your toes.
  • Pause for a moment at the bottom of the squat, then push through your heels to rise back up to the starting position.
  • Repeat the movement for the desired number of reps.
  • Remember to breathe throughout the exercise and take breaks as needed.

Tips & Tricks

  • Make sure to maintain proper form throughout the exercise, keeping your chest up and core engaged.
  • Start with a lighter bottle and gradually increase the weight as you get stronger and more comfortable with the movement.
  • Engage your glutes and quads by pushing through your heels as you rise from the squat position.
  • To increase the intensity, try pausing for 1-2 seconds at the bottom of the squat before returning to the starting position.
  • Focus on breathing deeply and exhaling as you stand up to maintain core stability.
  • Incorporate variations like narrow stance or wide stance squats to target different muscle groups.
  • Listening to music or watching a motivating workout video can help keep you motivated and energized during the exercise.
  • Prioritize consistency and include the bottle weighted front squat in your weekly workout routine for best results.
  • Don't forget to warm up your body with dynamic stretches or light cardio before performing the exercise to prevent injury.
  • Proper nutrition is key to fuel your workouts and aid in muscle recovery, so make sure to eat a balanced diet.


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