Bottle Weighted Rear Lunge
Gym Exercise Card
Equipment
The rear lunge is an exercise focusing on building lower body strength, balance, and coordination. It is performed by stepping back into a lunge position while holding weights, targeting the glutes, quadriceps, and hamstrings.
How to do it
- Stand upright with feet hip-width apart, holding a bottle in each hand at your sides.
- Step one foot back, bending both knees to lower into a lunge position.
- Ensure the front knee stays over the front ankle, while the back knee hovers just above the ground.
- Push through the front heel to return to the starting position.
- Repeat on the opposite side, alternating legs.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Gastrocnemius Hamstrings Soleus
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