Aquabag Drill Lunge Rotation

Aquabag drill lunge rotation is a dynamic exercise that combines a lunge movement with torso rotation while holding an aquabag. You step forward into a lunge, rotate your upper body to the front leg, and come back to start. The moving water makes the rotation more challenging and requires extra anti-rotational core strength. The exercise simulates sport-specific movement patterns combining rotation and single-leg strength.

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Aquabag Drill Lunge Rotation

Purpose of the exercise

Strength exercise for the quadriceps, glutes, obliques (side abdominals), rotational muscles and anti-rotational core stabilisers. Improves single-leg strength combined with rotational control, develops sport-specific movement patterns and strengthens core stability under unstable rotational loading. Also effective for improving force transfer between upper and lower body.

Supplies

Aquabag/water bag (start filled 40-60%)
Sufficient space to lunge and rotate (minimum 3×2 metres)
Flat, stable surface

Starting position

Stand upright with aquabag in front of your chest (both hands)
Feet at hip width
Hold the aquabag steady against your chest
Elbows bent, aquabag close to body
Tighten your core
Looking forward

Implementation

Step forward into a one-leg lunge
Descend to front thigh parallel to ground
Rotate your upper body towards the front leg
Rotate the aquabag with your rotation
Keep aquabag under control during rotation
Keep your hips facing forward (isolate upper back rotation)
Come back to neutral position
Push back to standing position
Switch legs or complete all reps on one side

Points of interest

✓ Tighten your core to the max during rotation
✓ Isolate the rotation in your upper back (thoracic)
✓ Keep your hips facing forward
✓ Keep your front knee in line with front foot
✓ Stabilise the aquabag constantly
✓ Move controlled in both directions
✓ Breathe out on rotation, in on return
✗ Avoid rotation from your hips (isolate upper body)
✗ Don't let your front knee fall inwards
✗ Don't lose your balance
✗ Do not let the aquabag move wildly
✗ Don't lean too far forward
✗ Do not use momentum for rotation

When this exercise?

This exercise is suitable for athletes in rotational sports (tennis, golf, baseball, martial arts) who want to develop functional rotational strength. Ideal for sport-specific strength training. Highly effective for developing anti-rotational stability under single-leg loading. Perfect for functional fitness and tactical training. Also valuable for athletes who want to improve strength transfer between upper and lower body. Suitable for advanced athletes with good basic lunge strength and core stability. Start with half-filled aquabag.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.