No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body


Who says you need a gym or dumbbells to get fit? Create your own functional fitness station at home with this water bottle workout. PumpUp member @rachaelgervais filled up a gallon-sized jug with water to create some extra resistance. She used chairs as stand-ins for plyometric boxes. Get creative with what you already have!

Water Bottle Workout

Perform each exercise for 3 sets of 10 repetitions

Water Bottle Squats

Stand tall with your shoulders back and your feet planted firmly on a flat and stable surface. Create a wide-legged stance, with your toes turned slightly outwards. Grasp the handle of your water bottle with two hands and hold it between your legs. Squat straight down, ensuring that your knees don't cave inwards or reach past your toes. Use your glutes to bring your body back into an upright position. Repeat 10 times.

Water Bottle Stationary Reverse Lunges

Place one foot on a chair or on a stable, elevated surface. Reach the other foot forward and maintain an upright position. Grasping the water bottle close to your body with both hands, bend your back knee towards the floor and make a ninety-degree angle with your front leg. Pulse up into your starting position and repeat 10 times on each side.

Water Bottle Step Ups with a Knee Raise and an Overhead Reach

Plant one foot firmly onto a chair or a stable and elevated surface in front of you. Holding the water bottle close to your abdomen with both hands, thrust your back knee up as high as you can while balancing on your other leg. As you raise your knee, bring the water bottle straight up and overhead. Return to starting position, landing softly as you do so. Repeat 10 times on each side.

Water Bottle Step Ups with a Rear Leg Lift / Kickback

Plant one foot firmly onto a flat and stable surface in front of you. Grasp the water bottle with both hands and hold it close to your abdomen. Use your elevated leg to propel your body upwards. Straighten the elevated leg and pulse your rear leg up behind you, leaning your body slightly forward as you do so. Return to starting position, landing softly. Repeat 10 times on each leg.