Bottle Weighted Sumo Squat
Description
The bottle weighted sumo squat is a wide-stance squat performed with a water jug or weighted bottle held between the legs. The wide stance and toes-out position emphasize the inner thighs and glutes more than a traditional squat. It is a great home-friendly option when no dumbbells are available.
Muscle Group
Equipment Required
Bottle Weighted Sumo Squat Instructions
- Stand with feet wider than shoulder-width and toes pointed slightly out.
- Hold a weighted bottle with both hands hanging between your legs.
- Brace your core and stand tall.
- Push your hips back and bend the knees to lower into a squat.
- Track your knees out over your toes throughout the descent.
- Lower until your thighs are parallel to the floor.
- Drive up through your heels to standing.
- Squeeze the glutes and inner thighs at the top.
Bottle Weighted Sumo Squat Form & Visual
Bottle Weighted Sumo Squat Benefits
- Targets inner thighs and glutes
- No gym equipment required
- Useful for home training
- Builds wide-stance squat strength
- Hits the adductors well
- Easy to load by changing bottle weight
Bottle Weighted Sumo Squat Muscles Worked
- Gluteus maximus
- Adductors
- Quadriceps
Bottle Weighted Sumo Squat Variations & Alternatives
- Sumo Squat
- Goblet Sumo Squat
- Sumo Deadlift
- Plie Squat
