Aquabag Lunge Backward Figure 8

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Exercise Profile

Aquabag Lunge Backward Figure 8 Overview

The aquabag lunge backward figure 8 workout is a dynamic exercise that targets the obliques, quads, hamstrings, and glutes.

By using the aquabag, which is a versatile and weighted training tool, the workout intensifies the engagement of these specific muscle groups.

The aquabag’s unique design allows for a challenging and controlled movement, activating the obliques while simultaneously working the quads, hamstrings, and glutes.

While the aquabag lunge backward figure 8 workout primarily focuses on these key muscles, it also provides a secondary workout for the core and upper body.

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Aquabag Lunge Backward Figure 8 Instructions

Stand with your feet hip-width apart, holding the aquabag in front of your chest with both hands.
Step your right foot back into a lunge position, bending both knees to a 90-degree angle.
As you lunge, swing the aquabag down and behind your left leg, keeping your arms extended.
Push through your left heel to return to a standing position, bringing the aquabag back to your chest.
Step your left foot back into a lunge position, bending both knees to a 90-degree angle.
As you lunge, swing the aquabag down and behind your right leg, keeping your arms extended.
Push through your right heel to return to a standing position, bringing the aquabag back to your chest.

Aquabag Lunge Backward Figure 8 Tips

Start by standing with your feet shoulder-width apart, holding the aquabag with both hands in front of your chest. Engage your core and maintain a tall posture throughout the exercise.
Step back with your right foot, lowering your body into a lunge position. As you descend, imagine your obliques, quads, hamstrings, and glutes working together to stabilize and support your body.
While in the lunge position, initiate the backward figure 8 movement by swinging the aquabag behind your right leg, then bring it forward and around the outside of your left leg. Visualize your obliques contracting as you twist your torso to execute the figure 8 motion.
As you bring the aquabag back around to the starting position, push through your left heel, engaging your quads, hamstrings, and glutes to powerfully return to a standing position. Keep your movements controlled and deliberate, focusing on the mind-muscle connection in these target areas.
Repeat the exercise, this time stepping back with your left foot and performing the backward figure 8 motion in the opposite direction. Remember to breathe steadily throughout the exercise, inhaling as you lower into the lunge and exhaling as you powerfully stand back up.