Bottle Weighted Kneeling Squat
Description
The bottle weighted kneeling squat performs a kneeling squat (sitting back onto the heels and rising back up) while holding a water jug or weighted bottle at the chest. The kneeling pattern eliminates quad contribution and forces the glutes to do most of the work. It is a strong home-friendly glute exercise.
Muscle Group
Equipment Required
Bottle Weighted Kneeling Squat Instructions
- Kneel on the floor with knees padded and hip-width apart.
- Hold a weighted bottle at chest level.
- Stand tall on your knees with hips fully extended.
- Brace your core and squeeze your glutes.
- Sit your hips back to lower your butt toward your heels.
- Continue until your butt nearly touches your heels.
- Drive your hips forward to return to the upright kneeling position.
- Squeeze the glutes hard at the top.
Bottle Weighted Kneeling Squat Form & Visual
Bottle Weighted Kneeling Squat Benefits
- Glute-focused training
- Eliminates quad dominance
- No gym equipment required
- Useful for home training
- Builds glute strength
- Easy to scale by changing bottle weight
Bottle Weighted Kneeling Squat Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
Bottle Weighted Kneeling Squat Variations & Alternatives
- Kneeling Squat
- Hip Thrust
- Glute Bridge
- Bodyweight Squat
