Standing Water Bottle Swing
Teaches the hip-hinge power pattern with light load, great for beginners.
Full BodyBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: glutes & hamstrings. Secondary: core, shoulders |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Stand with feet shoulder-width holding a water bottle with both hands.
- Hinge at the hips and swing the bottle between the legs.
- Explosively drive the hips forward to swing the bottle to chest height.
- Let the bottle swing back down under control.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Teaches the hip-hinge power pattern with light load, great for beginners.
Common mistakes
Avoid squatting too deeply or lifting with the arms.
Make it harder
Use a heavier bottle or progress to a dumbbell swing.
Make it easier
Reduce the height of the swing.
Breathing
Exhale on the upswing, inhale on the downswing.
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 × 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.