Sandbag Back Squat
Muscle Groups: Quads, Glutes
Sandbag Back Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sandbag Back Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a sandbag across your upper back and shoulders.
- 2
Lower your body down by bending your knees and hips, keeping your chest up and back straight until your thighs are parallel to the ground.
- 3
Push through your heels to return to the starting position, fully extending your legs while maintaining good posture.
Tips for Success
These tips will help you perform Sandbag Back Squat safely and effectively while maintaining proper form.
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Keep your knees in line with your toes to avoid injury.
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Engage your core throughout the movement to stabilize your spine.
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Avoid rounding your back; keep your chest lifted to maintain proper form.
Secondary Muscles
While Sandbag Back Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sandbag Back Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sandbag Back Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
