Bottle-Weight Forward Lunge
Build lower body strength! Target quads, glutes & hamstrings with this forward lunge variation. Simple, effective, and uses water bottles!
The Bottle-Weight Forward Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bottle-Weight Forward Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Bottle-Weight Forward Lunge Variations and Alternatives
How to do the Bottle-Weight Forward Lunge
Begin by standing up straight, feet shoulder-width apart, with a weighted bottle in each hand held at your sides.
Take a step forward with one foot, ensuring it's about two feet in front of the standing leg.
While keeping the upper body straight and core engaged, lower your hips until the knee of the back leg is just above the floor. The front knee should be directly over the ankle, and the back knee should not touch the ground.
Your front thigh should be parallel to the ground, and the back leg bent at the knee creating a 90-degree angle.
Push up through the heel of your front foot to return to the standing position.
Repeat the lunge on the alternate leg, and continue to alternate legs for the desired number of repetitions.
Be sure to maintain proper form throughout the exercise to prevent injury and to ensure that the targeted muscle groups are being effectively worked.
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Bottle-Weight Forward Lunge FAQs
What muscles does the Bottle-Weight Forward Lunge work?
The Bottle-Weight Forward Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bottle-Weight Forward Lunge?
None. The Bottle-Weight Forward Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Forward Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bottle-Weight Forward Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bottle-Weight Forward Lunge variations and alternatives?
Similar exercises include the Barbell Lunge, Barbell Walking Lunge, Bottle-Weight Front Squat and Bottle-Weight Kneeling Squat.
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