Overhead Water Bottle Squats
- Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
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Related exercises to discover
Overhead water bottle squats is a gym exercise that targets glutes & hip flexors and quadriceps and shoulders and also works hamstrings and lower back and middle back / lats and upper back & lower traps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Hip circles, cardio – elliptical machine and standing overhead military barbell shoulder press. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
