Bottle Weighted Rear Lunge
Expert Advice
Control the descent of the lunge to avoid any jarring impact on the knee of your back leg.
How-to-do Steps
- Stand with feet hip-width apart, holding a bottle in each hand at your sides.
- Step backward with one foot and lower your hips until both knees are bent at a 90-degree angle.
- The back knee should hover just above the floor, and the front thigh should be parallel to the floor.
- Push through the heel of the front foot to return to the starting position.
- Alternate legs with each repetition.
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Muscles Worked
Bottle Weighted Rear Lunge primarily targets the Quads, Hamstrings, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bottle Weighted Rear Lunge work?
Bottle Weighted Rear Lunge primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Bottle Weighted Rear Lunge?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bottle Weighted Rear Lunge suitable for beginners?
Bottle Weighted Rear Lunge is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
