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Woman performing a squat with an alternating wave using AguaForce water weights

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

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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