MeridianMovement Library
CoreMobility

Retro Walking w/Aquabag

Retro Walking w/Aquabag is a unilateral core and mobility exercise training the hip, knee, ankle, shoulder, thoracic spine, and lumbar spine across the sagittal, frontal, and transverse planes, using Aquabag.

Laterality
Unilateral
Planes
Sagittal · Frontal · Transverse
Equipment
Aquabag
Primary joints
Hip · Knee · Ankle · Shoulder · Thoracic Spine · Lumbar Spine
01

How to perform it

  1. 1Aquabag held in zercher position; palms facing you, hands in a straight line with elbows.
  2. 2Step back with one leg, full foot on the ground. Both feet facing forward.
  3. 3Opposite elbow will rotate toward the back leg.
  4. 4Stand up tall.
  5. 5Alternate sides.
02

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLLateral LineLLSpiral LineSPLDeep Front LineDFLBack Functional LineFBL

Joints

HipKneeAnkleShoulderThoracic SpineLumbar Spine

Plane of motion

SagittalFrontalTransverse

Training intent

MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

03

Explore the library

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.

All Aquabag exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingBack Functional Line trainingHip exercisesKnee exercisesAnkle exercisesShoulder exercisesThoracic Spine exercisesLumbar Spine exercises