Aquabag Reverse Lunge Overhead (alternating)

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The aquabag Reverse lunge overhead workout is designed to primarily engage the Quads.

The aquabag serves as a versatile tool that adds resistance to the Reverse lunge movement.

By holding the aquabag overhead while performing the lunge, the Quads are targeted more intensely.

While the workout may also engage other muscles, the focus remains on the Quads due to the aquabag’s resistance.

Stand tall with your feet hip-width apart, holding the aquabag in front of your chest with both hands.
Take a step back with your right foot, lowering your body into a lunge position.
As you lunge, press the aquabag overhead, fully extending your arms.
Keep your core engaged and your chest lifted throughout the movement.
Push through your left heel to return to the starting position, bringing the aquabag back to your chest.
Repeat the movement on the other side, stepping back with your left foot and pressing the aquabag overhead.
Continue alternating sides, performing a reverse lunge and overhead press with each step.

Ensure you have a firm grip on the aquabag handles, positioning your hands slightly wider than shoulder-width apart, to maximize stability and control throughout the exercise.
Stand tall with your feet hip-width apart, engaging your core and maintaining a neutral spine. This will create a solid foundation for the movement and help you generate power from your lower body.
Take a big step back with your right leg, lowering your body into a lunge position. As you descend, focus on keeping your front knee directly above your ankle, preventing it from collapsing inward, and allowing your quadriceps to bear the brunt of the effort.
As you push through your front heel to return to the starting position, simultaneously press the aquabag overhead, extending your arms fully. This overhead movement engages your shoulder muscles while challenging your quads to maintain stability and control.
Alternate legs and repeat the exercise, ensuring a smooth and controlled movement throughout. Visualize the power flowing from your quads, through your core, and up to your shoulders, as you execute each repetition with precision and determination.