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Sandbag Lunges
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Sandbag Lunges

Legs & Glutes

Muscles worked

LegsGlutesQuadsCore

How to do it

  1. 1
    Hold the sandbag on your upper back/shoulders or hug it against your chest.
  2. 2
    Step forward with one foot, lowering your back knee toward the ground.
  3. 3
    Your front knee should track over your toes, not caving inward.
  4. 4
    Push through your front heel to stand and bring your feet together.
  5. 5
    Alternate legs with each step, keeping an upright torso throughout.

About this movement

Sandbag Lunges combine a traditional lunge with an unstable load held on the shoulders or in a bear-hug position. The uneven weight distribution adds a significant core and balance challenge.

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