How to do it
Grip the floor with both feet and keep your weight mid-foot throughout.
- 1
Stand with feet wider than shoulder-width, holding a bottle with both hands in front of you.
- 2
Bend your knees slightly and hinge at the hips to swing the bottle between your legs.
- 3
Thrust your hips forward to swing the bottle up to chest height, keeping your arms straight.
- 4
Allow the bottle to swing back down through your legs as you hinge at the hips again.
- 5
Repeat the movement, maintaining a rhythmic and controlled swing.
Expert tip
Use the momentum from your hips, not your arms, to swing the bottle. This will help activate the glutes and hamstrings effectively.
Common mistakes
- ✕Squatting down instead of hinging at the hips
- ✕Letting the bottle rise above chest height
- ✕Rounding the back during the hinge