Bottle Weighted Forward Lunge Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Weighted
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Calves, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Forward Lunge, Lunge with Weights
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Forward Lunge
- Stand with your feet hip-width apart and hold a weight in each hand.
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
- Make sure your left knee is just above the ground and your right knee is directly over your right ankle.
- Push back up to the starting position and repeat on the other side.
Common Mistakes
- Falling forward or leaning too much during the lunge.
- Not fully extending the back leg.
- Arching the back instead of keeping it straight.
Modifications
- Perform the lunge without weights for beginners.
- Use a chair or wall for support if balance is an issue.
Tips
- Keep your front knee aligned with your ankle and avoid letting it extend past your toes.
- Engage your core throughout the movement to maintain balance.
- Use a slow and controlled movement instead of rushing through the lunge.
Bottle Weighted Forward Lunge Alternatives
Tags
thighs
strength
weighted
quads
hamstrings
lunges
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