Bottle Weighted Forward Lunge

Bottle Weighted Forward Lunge: So führst du sie aus

1. 1Stand tall with your feet hip-width apart, holding a filled water bottle in each hand with your arms hanging straight at your sides.
2. 2Brace your core, set your shoulders back, and look straight ahead to keep your torso upright.
3. 3Take a controlled step forward with one leg, landing on the heel first and then the whole foot.
4. 4Lower your hips by bending both knees until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
5. 5Keep your front knee tracking over your toes and your torso upright, with the bottles hanging at your sides.
6. 6Drive through the heel of your front foot to push back up to the starting position.
7. 7Step the front foot back in line with the other and stand tall again.
8. 8Repeat on the opposite leg, alternating sides until you complete your reps.

Technik-Tipps

• Take a step long enough that your front shin stays near vertical at the bottom — this loads the quadriceps and glutes without straining the knee.
• Keep the bottles equal in weight and let them hang naturally so the load stays balanced over both legs.
• Lower under control for about two seconds rather than dropping into the bottom of the lunge.
• Start with light bottles to groove the movement, then fill them more or hold larger bottles as your thighs get stronger.

Häufige Fehler

• Letting the front knee cave inward or drift far past the toes, which shifts stress onto the knee joint instead of the thigh muscles.
• Leaning the torso too far forward, which takes tension off the quadriceps and strains the lower back.
• Taking too short a step, forcing the knee over the foot and reducing the work done by the glutes and hamstrings.
• Using mismatched or overly heavy bottles, which throws off balance and makes the lunge hard to control.

Häufig gestellte Fragen