Water-Filled Weight Exercises
Explore exercises designed for your AguaForce water-filled weights. Tap the heart to save your favorites and create your custom workout routine.
Last updated
Exercise filters
Exercises
Deadlift
Main: Glutes, Lower Back
Supporting: Abs, Calves, Hamstrings, Quadriceps
Romanian Deadlift
Main: Hamstrings
Supporting: Abs, Calves, Glutes, Lower Back
Straight Leg Deadlift
Main: Glutes, Lower Back, Hamstrings
Supporting: Adductors, Trapezius, Forearm Flexors
Single Leg Romanian Deadlift
Main: Hamstrings, Glutes
Supporting: Abs, Calves, Lower Back
Swing
Main: Glutes, Quadriceps, Shoulders
Supporting: Abs, Calves, Hamstrings, Lower Back
Front Squat
Main: Glutes, Quadriceps
Supporting: Abs, Calves, Hamstrings
Sumo Squat
Main: Glutes, Quadriceps
Supporting: Abs, Calves, Hamstrings
Split Squat
Main: Calves, Hamstrings, Quadriceps
Supporting: Abs
Forward Lunges
Main: Glutes, Quadriceps
Supporting: Hamstrings, Abs, Calves
Kneeling Squat
Main: Glutes
Supporting: Hamstrings, Abs, Quadriceps
Glute Bridge
Main: Glutes
Supporting: Abs, Lower Back, Hamstrings
Overhead Crunch
Main: Abs, Obliques
Supporting: Glutes, Quadriceps, Iliopsoas
Frog Crunch
Main: Abs
Supporting: Quads, Hip Flexors
Russian Twist
Main: Abs, Obliques
Supporting: Biceps, Forearms, Lower Back
Side Bend
Main: Obliques
Supporting: Abs
Bent Over Row
Main: Back
Supporting: Abs, Shoulders, Arms
Bent Over Reverse Fly
Main: Shoulders
Supporting: Upper Back, Triceps
Gorilla Row
Main: Middle Back, Upper Back, Lats, Shoulders
Supporting: Abs, Biceps, Triceps, Forearms, Glutes
Bent Over Kickback
Main: Triceps
Supporting: Forearms, Abs, Lower Back
Triceps Kickback
Main: Triceps
Supporting: Abs, Forearms
Concentration Curl
Main: Biceps
Supporting: Forearms
Alternate Biceps Curl
Main: Biceps
Supporting: Forearms
Alternate Hammer Curl
Main: Biceps
Supporting: Forearms
Reverse Curl
Main: Biceps
Supporting: Forearms
Overhead Triceps Extension
Main: Triceps
Supporting: Abs, Shoulders
Upright Row
Main: Shoulders
Supporting: Abs, Biceps, Forearms, Upper Back
Armpit Row
Main: Lateral Deltoid
Supporting: Brachialis, Brachioradialis, Serratus Anterior, Biceps
Lateral Raise
Main: Shoulders
Front Raise
Main: Abs, Shoulders
Supporting: Upper Back, Lower Traps
Alternate Front Raise
Main: Shoulders
Supporting: Abs
Halo
Main: Shoulders
Supporting: Triceps, Upper Back
Pullover
Main: Chest, Upper Back, Lower Traps
Supporting: Abs, Shoulders, Triceps
Svend Press
Main: Chest
Supporting: Biceps, Triceps
Chest Press
Main: Chest
Supporting: Abs, Shoulders, Triceps
Shoulder Press
Main: Shoulders
Supporting: Abs, Triceps, Upper Back
Squat with Alternating Wave
Main: Abs, Shoulders, Upper Back
Supporting: Biceps, Glutes, Calves, Hamstrings, Quadriceps
Train With AguaForce Weights
Experience dynamic fluid resistance with AguaForce water-filled weights. Order yours today to build your custom home routine.
Guides to water-filled weights
Learn how they work, who they suit and how they compare with other weights.
Water-filled weights explained
How they work, how to fill one to an exact weight, what they cost and where to buy them.
Water-filled weights vs. aqua dumbbells
Resistance in the pool, progression, moves above the water and class flow.
Water-filled weights vs. light dumbbells
Progression, grip, safety, storage and cost compared with 1–10 lb dumbbells.
Water-filled weights vs. light kettlebells
Weight range, swings, grip and storage compared with 5–15 lb kettlebells.
Water-filled weights vs. adjustable dumbbells
Changing weight, feel, safety and storage compared with adjustable dumbbells.
Weights for beginners
Start from 1 lb and build strength step by step in your living room.
Weights for seniors
Joint-friendly training for balance and everyday strength, easy on arthritic hands.
Small-space workouts
Quiet, floor-friendly training with weights that store in a drawer.
Pilates with water-filled weights
Which props they replace, how heavy to go and a 20-minute mat workout.
Aqua fitness classes
Using water-filled weights in shallow- and deep-water pool classes.
Group fitness classes
One adjustable weight for every participant, with no dumbbell rack.
Water-filled weights FAQ
What are water-filled weights?
Water-filled weights are refillable weights you fill with tap water to the load you want, then empty when you are done. An AguaForce weight works like a kettlebell or dumbbell and adjusts from 1 to 11 lb (0.5–5 kg), so a set of 2 covers up to 22 lb combined.
How water-filled weights workHow are water-filled weights different from foam aqua dumbbells?
Foam aqua dumbbells only give resistance in a pool: they float, so pushing them underwater works your muscles, but on land they weigh almost nothing. Water-filled weights do both. Fill them for real weight on land, or use them empty underwater, where buoyancy and drag provide the resistance.
Water-filled weights vs. aqua dumbbellsIs a pound of water as effective as a pound of iron?
Yes. Weight is weight: 5 lb of water loads your muscles the same way as 5 lb of cast iron. The difference is that water moves, so your core works to keep the weight steady. At up to 11 lb per weight, they suit toning, strength and everyday fitness rather than heavy lifting.
Water-filled weights vs. light dumbbellsHow do I set the weight?
Fill the weight at a tap to the molded lb or kg line you want, then close the cap so it seals. Each line shows the total weight, including the 0.8 lb jug. To progress, add water in small steps, as little as half a cup (about a quarter pound) at a time.
Can I use water-filled weights in a pool?
Yes. Use the weight empty for moves that stay underwater, where buoyancy and drag provide the resistance, and fill it for moves that lift it above the surface, such as lateral raises.
Try the pool workoutIs the AguaForce Exercise Library free?
Yes. All 36 exercises and the ready-made workouts are free, with step-by-step instructions, target muscles and tips for each move. Save your favorites to build your own routine, and install the library on your phone's home screen like an app, with no app store needed.