Exercise library
Sandbag Lunges
Sandbag lunges load the legs and core under an awkward, shifting weight, building single-leg strength and stability over distance.
BodyweightLegsIntermediate
- Equipment
- Bodyweight
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- Lunge for distance, e.g. 1–3 × 20–100 m.
- Muscles worked
- QuadsGlutesHamstringsAbs
How to do it
- 1Hoist the sandbag onto your shoulders or upper back and brace your core.
- 2Step forward into a lunge, lowering until both knees are about 90 degrees.
- 3Keep your front shin vertical and your torso tall.
- 4Drive through your front foot to step into the next lunge.
- 5Alternate legs and walk forward for the prescribed distance.
Tips & tricks
- Keep the bag tight to your body so it does not roll.
- Take controlled steps rather than rushing and losing balance.
- Squeeze the glute of the front leg as you stand up.
Common mistakes
- Letting the front knee cave inward.
- Leaning forward and rounding under the load.
- Taking steps so long your back knee slams the floor.
