Aquabag Lateral Lunge (alternating)

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The aquabag lateral lunge is a dynamic exercise that targets the quads and glutes.

By holding the aquabag in front of your chest, you increase resistance and engage these muscles more effectively.

This exercise involves stepping to the side, bending the knee, and lowering your body into a lunge position.

While the workout also activates other muscles, the aquabag’s primary role is to intensify the quad and glute engagement.

Stand with your feet hip-width apart, holding the aquabag in front of your chest with both hands.
Take a big step to your right, shifting your weight to your right leg.
Bend your right knee and lower your body into a lunge position, keeping your left leg straight.
As you lower into the lunge, push the aquabag away from your chest, extending your arms forward.
Push through your right heel to return to the starting position, bringing the aquabag back to your chest.
Repeat the movement on the opposite side, taking a big step to your left and lunging with your left leg.
Continue alternating sides, performing the lateral lunge with the aquabag for the desired number of repetitions.

Ensure proper form by standing tall with your feet shoulder-width apart and the aquabag resting on your shoulders. This will engage your quads and glutes right from the start.
Take a big step to the side with your right foot, keeping your toes pointing forward and your left foot firmly planted. As you lower your body, focus on pushing your hips back and bending your right knee to engage your quads and glutes even more.
As you push off with your right foot and return to the starting position, remember to keep your chest lifted and your core engaged. This will help maintain stability and ensure that your quads and glutes are working throughout the entire movement.
Repeat the lateral lunge on the opposite side, stepping out with your left foot this time. Remember to maintain control and stability throughout the exercise, focusing on engaging your quads and glutes with each repetition.
Challenge yourself by gradually increasing the weight of the aquabag or the depth of your lunge. This will help you continue to build strength in your quads and glutes, leading to improved overall fitness and athletic performance.