Bottle-Weight Rear Lunge
Tone your legs & glutes with Bottle-Weight Rear Lunges! A simple exercise, perfect for any fitness level. Use a water bottle for added resistance.
The Bottle-Weight Rear 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 Rear Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Bottle-Weight Rear Lunge Variations and Alternatives
How to do the Bottle-Weight Rear Lunge
Start by standing straight with your feet hip-width apart, holding a water bottle in front of you with both hands. This will be your starting position.
Take a step back with one foot, landing on the ball of that foot and keeping your heel off the ground.
Lower your hips until both knees are bent at approximately a 90-degree angle. Your front knee should be directly over the ankle, and your back knee should come close to touching the ground.
The back leg should be controlled and lowered gently not to cause any impact or stress on the knee.
Ensure your body remains upright and your core is engaged throughout the movement. Avoid leaning forward too much or letting your front knee push past your toes.
Press through the heel of your front foot and engage your quadriceps and glutes to push back up to the starting position.
Repeat the movement for your desired number of repetitions before switching legs.
Make sure to perform the exercise using a weight that allows you to maintain good form throughout all sets and reps. Adjust the bottle size or fill level to increase or decrease the weight as needed.
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Bottle-Weight Rear Lunge FAQs
What muscles does the Bottle-Weight Rear Lunge work?
The Bottle-Weight Rear 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 Rear Lunge?
None. The Bottle-Weight Rear Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Rear 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 Rear Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bottle-Weight Rear Lunge variations and alternatives?
Similar exercises include the Bottle-Weight Deadlift, Bottle-Weight Forward Lunge, Bottle-Weight Front Squat and Bottle-Weight Glute Bridge.
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