Bottle Weighted Forward Lunge
Gym Exercise Card
Equipment
The forward lunge with bottle weights strengthens the lower body and improves balance. It targets the quadriceps and gluteal muscles while providing an effective workout using weighted bottles as resistance.
How to do it
- Stand upright with feet hip-width apart, holding bottle weights at your sides.
- Step forward with your right foot, bending both knees to lower your hips.
- Ensure the front knee aligns over the ankle, and the back knee nearly touches the ground.
- Push through the front heel to return to the starting position.
- Repeat on the opposite leg, alternating sides.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Gastrocnemius Hamstrings Soleus
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