How to do it
Brace your core throughout the entire movement to stabilize your squat hold.
- 1
Stand with your feet shoulder-width apart, holding a bottle weight in each hand at your sides.
- 2
Lower into a squat position, keeping your weight on your heels and your chest up.
- 3
As you hold the squat, alternately raise and lower each arm as if creating waves with the weights.
- 4
Keep your arms moving smoothly and continuously while maintaining the squat position.
- 5
Stand up to return to the starting position after the desired time or number of waves.
Expert tip
Maintain a strong squat position with your hips back and chest up, and focus on the fluidity of your arm waves to engage your upper body effectively.
Common mistakes
- ✕Knees caving inward during the squat hold
- ✕Rising onto the toes instead of the heels
- ✕Snapping the arms upward instead of waving