Sandbag Forward Lunge

Also known as: Sandbag Lunge, Sandbag Back Rack Lunge

StrengthBalanceFunctional

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Body Part: Legs

Description

Rest the sandbag across your upper back and hold its handles beside your neck while standing upright. Step forward and bend both knees to lower into a lunge, then push through the front foot to return to the starting position and repeat on the opposite leg.

How to Perform

Stand upright with the sandbag across your upper back and hold the handles beside your neck.
Brace your core and take a controlled step forward with one foot.
Lower your body by bending both knees.
Keep your front knee tracking in the same direction as your toes.
Push firmly through the heel and midfoot of your front foot to return to the starting position.
Return to a balanced stance, then repeat with the other leg and alternate sides.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Grip the sandbag handles with both hands before taking the first step.
Stand tall with your feet about hip width apart.
Step forward far enough that both knees can bend comfortably.
Start with a light sandbag to find a repeatable step length.
Use the same number of repetitions and the same step length on both legs.

Common Mistakes

Letting the front knee collapse inward instead of tracking over the toes.
Leaning the torso forward or rounding the back under the sandbag.
Twisting or shifting the sandbag to one side during the lunge.
Putting most of the weight on the back leg instead of loading the front heel and midfoot.
Letting the front heel rise or the foot roll inward.
Rushing the descent or bouncing out of the bottom position.