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Bottle Weighted Sumo Squat

Bottle Weighted Sumo Squat

The Bottle Weighted Sumo Squat is a great exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and adductors. This exercise is a variation of the traditional squat and can be easily performed at home or in the gym. To perform the Bottle Weighted Sumo Squat, you will need two sturdy water bottles or any additional weighted objects of your choice. Begin by standing with your feet wider than shoulder-width apart, toes turned out slightly. Hold one water bottle in each hand with your arms extended straight down in front of you. As you lower into the squat position, keep your chest lifted and your core engaged. Imagine sitting back into an imaginary chair, ensuring that your knees align with your toes as you lower down. Aim to lower down until your thighs are parallel to the ground, or as close to parallel as you can comfortably go. As you rise back up to the starting position, make sure to push through your heels and squeeze your glutes at the top. Throughout the exercise, focus on maintaining proper form and control. The Bottle Weighted Sumo Squat is a versatile exercise that can be included in your lower body workout routine or as part of a full-body workout. It can be modified to suit your fitness level by adjusting the weight of the bottles or increasing the depth of the squat. Remember to warm up before performing this or any other exercise and listen to your body to prevent injuries. Incorporating the Bottle Weighted Sumo Squat into your fitness routine can help strengthen and tone your lower body, improve posture, and enhance overall lower body stability. As always, proper nutrition, hydration, and rest are essential components to support your fitness goals.


  • Start by standing with your feet slightly wider than shoulder-width apart.
  • Hold a bottle or any weighted object close to your chest with both hands.
  • Engage your core, keep your back straight, and ensure your feet are pointing slightly outward.
  • Bend at the knees and lower your body down into a squat position, keeping your weight in your heels.
  • Continue lowering until your thighs are parallel to the ground or as low as your mobility allows.
  • Pause briefly at the bottom, then exhale and push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire movement to maintain stability and proper form.
  • Keep your back straight and chest lifted throughout the exercise to prevent any strain or injury.
  • Make sure to keep your knees in line with your toes, pointing in the same direction, to avoid torque on the joints.
  • Inhale deeply before lowering down into the squat and exhale forcefully as you push back up to engage your muscles more effectively.
  • Choose a weighted bottle that challenges you but still allows you to maintain proper form and range of motion.
  • Add a pulse at the bottom of the squat by quickly and lightly tapping the ground to increase intensity and engage your muscles further.
  • Incorporate a variety of squat variations, such as narrow stance or wide stance sumo squats, to target different muscles and keep your workouts interesting.
  • Pair the bottle weighted sumo squat with exercises that target the upper body, such as bicep curls or shoulder presses, for a comprehensive full-body workout.
  • Remember to warm up properly before starting your workout to prepare your muscles and reduce the risk of injury.
  • Gradually increase the weight of the bottle over time as your strength and endurance improve for continued progress.

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