On the Knee Water Bottle T Pose
T pose hold on knees with weight
ShouldersIntermediateStrengthHold
At a glance
| Muscles worked | Primary: Scapular stabilizers |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Hold |
| Sets & reps | 3 sets × 20-40 seconds |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Kneel holding water bottles
- Step 2: Lift arms into T position
- Step 3: Squeeze shoulder blades
- Step 4: Hold position
- Step 5: Lower with control
Equipment
- Water bottles optional
Coaching tips
Benefits
T pose hold on knees with weight
Common mistakes
Shrugging shoulders
Make it harder
Add small pulses
Make it easier
Bodyweight T pose
Breathing
Steady breathing
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.