1. Start by kneeling on a comfortable surface with your feet flat on the ground and your legs about hip-width apart.
2. Hold a weighted bottle or a suitable weighted object close to your chest with both hands. Ensure your grip is firm and that the object is secure.
3. Engage your core and keep your back straight with your shoulders pulled back.
4. Lower your buttocks towards your heels by bending at the knees and hips, keeping your upper body upright. Inhale as you do this.
5. Go down as low as you can while keeping the weighted object secured at your chest and maintaining good form.
6. Pause briefly at the bottom of the movement.
7. Drive through your knees and squeeze your glutes to lift your body back to the starting kneeling position. Exhale as you rise back up.
8. Repeat for the desired number of reps and sets, ensuring you maintain proper form throughout the exercise.
Adjust the weight of the bottle according to your fitness level and keep the movement controlled to avoid any injury.
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