Bottle Weighted Split Squat
The Bottle Weighted Split Squat targets your legs and glutes while improving balance and stability.
- Stand with your feet shoulder-width apart, holding a bottle in each hand.
- Step one foot back into a lunge position, lowering your hips until both knees are bent at about 90 degrees.
- Keep your front knee aligned with your ankle and your back knee hovering above the ground.
- Push through your front heel to return to the starting position.
- Repeat on the other side.
How to perform the Bottle Weighted Split Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Bottle Weighted Split Squat using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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