Sandbag Lunge
Muscle Groups: Biceps, Glutes, Quads
Sandbag Lunge focuses on Biceps, Glutes, Quads, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sandbag Lunge with proper form and technique.
- 1
Start in a standing position with your feet shoulder-width apart, holding a sandbag at chest level with both hands.
- 2
Step forward with your right foot, lowering your body until both knees are at 90-degree angles, keeping your torso upright.
- 3
Push through your front heel to return to the starting position and repeat on the left side.
Tips for Success
These tips will help you perform Sandbag Lunge safely and effectively while maintaining proper form.
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Keep your front knee aligned over your ankle to avoid strain.
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Engage your core throughout the movement for better stability.
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Avoid leaning forward; maintain an upright posture to protect your back.
Secondary Muscles
While Sandbag Lunge primarily targets Biceps, Glutes, Quads , 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 Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sandbag Lunge, 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.
