Bottle-Weight Forward Lunge
Build lower body strength! Target quads, glutes & hamstrings with this forward lunge variation. Simple, effective, and uses water bottles!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by standing up straight, feet shoulder-width apart, with a weighted bottle in each hand held at your sides.
2. Take a step forward with one foot, ensuring it's about two feet in front of the standing leg.
3. While keeping the upper body straight and core engaged, lower your hips until the knee of the back leg is just above the floor. The front knee should be directly over the ankle, and the back knee should not touch the ground.
4. Your front thigh should be parallel to the ground, and the back leg bent at the knee creating a 90-degree angle.
5. Push up through the heel of your front foot to return to the standing position.
6. Repeat the lunge on the alternate leg, and continue to alternate legs for the desired number of repetitions.
Be sure to maintain proper form throughout the exercise to prevent injury and to ensure that the targeted muscle groups are being effectively worked.
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