Aquabag Reverse Lunge Zercher Grip (alternating)

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The aquabag Reverse lunge zercher grip workout primarily engages the Quads. The aquabag provides resistance without overloading secondary muscles.

Stand with your feet shoulder-width apart and hold the aquabag in a zercher grip, cradling it in the crook of your elbows.
Take a step back with your left foot, lowering your body into a lunge position. Keep your torso upright and engage your core.
Push through your right heel to return to the starting position, bringing your left foot back to meet your right foot.
Repeat the movement, this time stepping back with your right foot. Alternate between left and right foot for the desired number of repetitions.
Continue the exercise, maintaining proper form and control throughout each repetition.

Start with a lighter aquabag to master the technique before progressing to heavier weights.
Stand tall with feet shoulder-width apart, holding the aquabag in a zercher grip, elbows tucked in.
Take a step back with one leg, lowering your body until your front knee forms a 90-degree angle.
Engage your quads by pushing through your front heel to return to the starting position.
Alternate legs for each rep, maintaining control and balance throughout the movement.
Keep your core tight and chest lifted to ensure proper form and prevent unnecessary strain.
Gradually increase the weight and intensity as you become more comfortable and confident with the exercise.