Bottle Weighted Squatting Alternate Waves (female)

Bottle Weighted Squatting Alternate Waves (female) कैसे करें

1. 1

   Set up for Bottle Weighted Squatting Alternate Waves: get added weight ready and clear enough space to move safely.

2. 2

   Take a stable starting position with a firm grip, chest up and core braced.

3. 3

   Bend your knees and hips to lower down, keeping your chest up and knees tracking over your toes, feeling glutes do the work.

4. 4

   Exhale during the effort and inhale on the way back; never hold your breath.

5. 5

   Avoid letting your knees cave inward or lifting your heels — stop if form breaks down or you feel sharp pain.