Legs · Bodyweight
Bottle Weighted Front Squat
How to do the bottle weighted front squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a water bottle or jug close against your chest with both hands. Stand with feet about shoulder-width, then sit your hips back and down into a squat while keeping your torso upright and elbows up. Drive through your heels to stand.
- 1Hold the bottle close to your chest and feel your quads and core work
- 2Keep your chest tall and drive your knees out as you sink
- 3Push through your heels and stand all the way up
Common mistakes
- Don't let your chest fall forward or your back round
- Avoid letting your knees cave in or heels lift
- Don't let the bottle drift away from your body
Muscles worked
The bottle weighted front squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the bottle weighted front squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.