Bottle-Weight Rear Lunge

1. Start by standing straight with your feet hip-width apart, holding a water bottle in front of you with both hands. This will be your starting position.

2. Take a step back with one foot, landing on the ball of that foot and keeping your heel off the ground.

3. Lower your hips until both knees are bent at approximately a 90-degree angle. Your front knee should be directly over the ankle, and your back knee should come close to touching the ground.

4. The back leg should be controlled and lowered gently not to cause any impact or stress on the knee.

5. Ensure your body remains upright and your core is engaged throughout the movement. Avoid leaning forward too much or letting your front knee push past your toes.

6. Press through the heel of your front foot and engage your quadriceps and glutes to push back up to the starting position.

7. Repeat the movement for your desired number of repetitions before switching legs.

Make sure to perform the exercise using a weight that allows you to maintain good form throughout all sets and reps. Adjust the bottle size or fill level to increase or decrease the weight as needed.

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