1. Stand with your feet wider than shoulder-width apart, toes slightly turned outwards.
2. Hold the bottle (filled with water or sand) with both hands in front of your body. You can hold it by the neck or body, whichever is more comfortable and secure.
3. Engage your core and keep your chest lifted and back straight as you initiate the squat by bending at the hips and knees, pushing your buttocks back.
4. Lower your body until your thighs are at least parallel to the floor. Ensure that your knees track over your toes and do not extend past your toes.
5. Hold the bottom position for a moment and then push through your heels, straightening your legs, and returning to the standing position.
6. Perform the desired number of reps and sets, maintaining proper form throughout the exercise.
Remember to perform the exercise in a controlled manner, and choose a suitable weight for your fitness level. If the bottle is too light, you can increase the weight by filling it with heavier materials such as sand or using a larger bottle. Always prioritize form over weight to reduce the risk of injury.
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