Bottle Weighted Sumo Squat

Bottle Weighted Sumo Squat: So führst du sie aus

1. 1Stand with your feet wider than shoulder-width and turn your toes out to roughly 30–45 degrees so your knees can track over them.
2. 2Hold a filled water bottle with both hands at chest height (goblet-style) or let it hang straight down between your thighs.
3. 3Brace your core, lift your chest, and keep a neutral spine before you begin the descent.
4. 4Push your hips back and bend your knees to lower straight down, keeping your knees pointing the same direction as your toes.
5. 5Descend until your thighs are about parallel to the floor, keeping your torso upright and your heels flat.
6. 6Drive through your heels and squeeze your glutes to stand back up, pushing your knees outward as you rise.
7. 7Fully extend your hips at the top without leaning back, then repeat for your target reps.
8. 8After your last rep, set the bottle down with control.

Technik-Tipps

• Push your knees out toward your little toes throughout the rep to keep tension on the glutes and inner thighs.
• Keep your weight balanced over your midfoot and heels rather than rolling onto your toes.
• Hold the bottle close to your chest to keep your torso upright and reduce strain on your lower back.
• Inhale on the way down and exhale as you drive up, keeping your core braced the whole time.
• Use a larger bottle or a small backpack of bottles if a single bottle feels too light for your reps.

Häufige Fehler

• Letting the knees cave inward, which removes tension from the glutes and stresses the knee joint.
• Keeping the feet too narrow or toes pointing forward, which turns it into a regular squat and reduces inner-thigh involvement.
• Rounding the lower back as you descend, which puts the spine at risk under load.
• Rising onto the toes and shifting weight forward, which costs you balance and glute drive.
• Cutting the squat shallow, which limits the hip and inner-thigh stretch that makes the movement effective.

Häufig gestellte Fragen