Aquabag One Leg Clean To Lunge

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The aquabag One leg clean to lunge workout is designed to target the quads, hamstrings, glutes, and biceps.

The aquabag’s unique design and weight distribution engage these primary muscle groups effectively.

By performing the one leg clean to lunge movement, the quads, hamstrings, and glutes are activated and strengthened.

Additionally, the biceps are engaged during the clean portion of the exercise, providing an overall challenging and effective workout.

Start by standing tall with your feet hip-width apart, holding the aquabag in your right hand.
Engage your core and keep your back straight as you bend your right knee and lift your right foot off the ground.
Simultaneously, bring the aquabag up towards your right shoulder, keeping your elbow high and close to your body.
As you continue the upward movement, quickly drop your body into a lunge position by stepping your left foot forward and bending both knees to approximately 90 degrees.
Ensure that your right knee is directly above your right ankle, and your left knee is hovering just above the ground.
Hold this lunge position for a moment, then push through your right heel to stand back up, simultaneously lowering the aquabag back down to your side.
Repeat the exercise for the desired number of repetitions, then switch sides to work the left leg.

Focus on maintaining a strong core throughout the entire movement, engaging your abdominal muscles to stabilize your body and enhance your balance.
As you initiate the clean, explosively drive through your heels, activating your quads, hamstrings, and glutes to generate power and lift the aquabag to your shoulder.
Once the aquabag is at shoulder height, smoothly transition into the lunge by stepping forward with one leg, ensuring your knee stays aligned with your ankle to protect your joints.
As you descend into the lunge, feel the burn in your quads and hamstrings, actively engaging these muscles to control your movement and maintain proper form.
Throughout the exercise, don’t forget to squeeze your biceps, using your arm muscles to stabilize the aquabag and enhance your overall strength and control.