Aquabag Back Squat

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The aquabag back squat workout is a great way to target and engage the quads.

The aquabag adds resistance and instability, forcing the quads to work harder during the exercise.

By holding the aquabag on the upper back, the quads are the primary muscles activated.

While other muscles like the glutes and hamstrings are also involved, the focus remains on the quads.

Place the aquabag on your upper back, positioning it securely and comfortably.
Stand with your feet shoulder-width apart, toes pointed slightly outward.
Engage your core muscles by pulling your belly button towards your spine.
Bend your knees and lower your hips down and back, as if sitting into a chair.
Keep your chest up and your back straight as you descend, maintaining a neutral spine.
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
Push through your heels and extend your legs, returning to the starting position.

Position the aquabag securely on your upper back, ensuring it rests comfortably between your shoulder blades. This will allow for proper weight distribution and stability throughout the exercise.
Begin the squat by pushing your hips back and bending your knees, maintaining a neutral spine and keeping your chest lifted. This engages your quads and ensures proper form, preventing any unnecessary strain on your lower back.
As you descend into the squat, focus on driving through your heels and keeping your weight evenly distributed. This will activate your quads even more, allowing them to bear the brunt of the exercise and helping you build strength in this muscle group.
Engage your core throughout the movement by drawing your belly button in towards your spine. This not only helps stabilize your body but also enhances the activation of your quads, making each squat more effective in targeting this muscle group.
As you rise back up from the squat, be mindful of your knee alignment. Ensure that your knees track in line with your toes, avoiding any inward or outward deviation. This promotes optimal quad engagement and reduces the risk of knee strain or injury.