Video Coming Soon
We're working on adding video demonstrations for this exercise.
Sandbag Lunges
Unilateral lower body exercise holding a sandbag that targets quads, glutes, and hamstrings to build strength, stability, and balance; instability enhances functional conditioning.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Obliques, Lower Back, Calves, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius, Soleus
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Position sandbag across upper back and shoulders, gripping handles firmly. Stand with feet hip-width apart, core engaged, chest up.
- Step forward with one foot 2-3 feet.
- Lower body by bending both knees until back knee hovers above ground.
- Keep front knee over ankle and torso upright.
- Drive through front heel to extend hips and knees.
- Bring back foot forward to stand tall.
- Alternate legs for continuous walking lunges.
Coaching Tips
Form Cues
- Knee tracks over toes
- Drive through heel
- Core tight
- Upright torso
- Even weight distribution
Breathing
Inhale as you lower into the lunge; exhale as you drive up to stand.
Tempo
2-0-2
Range of Motion
Lower until front thigh is parallel to ground and back knee hovers just above floor; fully extend hips and knees at top.
Safety
Safety Notes
- Start with light sandbag to master form
- Avoid if acute knee or back pain
- Ensure stable footing
- Warm up hips and ankles
- Do not let knee extend past toes
Spotting
Spotting not typically needed; assist by supporting sandbag if load is heavy or form falters during extended sets.
Common Mistakes
- Overstriding causes balance loss
- Knee caving inward
- Leaning too far forward
- Rushing transitions
- Dropping sandbag abruptly
When to Avoid
- Acute knee injuries
- Lower back strains
- Poor balance issues
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for depth
Build Up First
- Master bodyweight lunges
- Hip hinge proficiency
Also known as
Walking Sandbag Lunges, Sandbag Forward Lunges, HYROX Lunges
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Sandbag Squat Thrust
Others
Quads
TRX Curtsy Lunge to Lateral Lunge
Others
Glutes
TRX Pulse Lunge
Others
Quads
TRX Curtsy Lunge
Others
Glutes
TRX Reverse Lunge
Others
Quads
TRX Lateral Lunge
Others
Quads
TRX Reverse Lunge to Jump
Others
Quads
TRX Forward Lunge with Chest Stretch
Others
Quads
Barbell Landmine Split Squat
Barbell, Others
Quads
TRX Cossack Squat
Others
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
