Seated Water Bottle Alternating Modified Deadlifts
Adds light resistance to the seated hinge pattern for progressive overload.
LegsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Sit tall holding a water bottle in both hands.
- Hinge forward toward one foot, keeping the back long.
- Return to upright and alternate sides.
- Control the movement throughout.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Adds light resistance to the seated hinge pattern for progressive overload.
Common mistakes
Avoid rounding the spine or swinging the bottle.
Make it harder
Use a heavier bottle or progress to dumbbells.
Make it easier
Perform bodyweight only.
Breathing
Exhale as you hinge, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each legGeneral 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.