Squat with Alternating Wave
Combines a squat with alternating arm punches to build lower-body strength and coordination between arms and legs.
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Main Muscles
- Abs
- Shoulders
- Upper Back
Supporting Muscles
- Biceps
- Glutes
- Calves
- Hamstrings
- Quadriceps
Workouts with this exercise
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How to perform
- Stand with feet shoulder-width apart holding an AguaForce weight in each hand at shoulder height
- Lower into a squat while punching one weight forward, extending that arm
- As you stand back up, pull that arm back and punch the other weight forward
- Continue alternating arms with each squat repetition
Tips
- Keep your core braced to stay stable while punching
- Keep your squat depth and tempo consistent as you alternate arms
Squat with Alternating Wave FAQ
What muscles does the squat with alternating wave work?
The squat with alternating wave mainly works your abs, shoulders and upper back, with your biceps, glutes, calves, hamstrings and quadriceps supporting the movement.
How much water should I put in the weight for the squat with alternating wave?
Fill both AguaForce weights to about 1–3 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the squat with alternating wave should I do?
Aim for 3 sets of 12–16 squats, alternating arms, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.