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Sandbag Lunges
A sandbag variation of the alternating lunge that strengthens the quads, glutes, and hamstrings. This movement builds unilateral leg strength and improves stability, often held at the chest.
About Exercise
Equipment
Sandbag
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-120 seconds • Shorter rests for endurance focus, longer for heavy strength sets.
How to Perform
Stand tall holding the sandbag securely against your chest, or draped across your shoulders/sides. Position your feet hip-width apart, keep your chest high, and brace your core.
- Step forward with one foot, maintaining a stable and upright torso.
- Lower your hips until both knees bend approximately 90 degrees.
- Ensure the front knee tracks directly over the front ankle.
- Drive forcefully through the front heel to return to the standing position.
- Alternate the stepping leg immediately and repeat for the set duration.
Coaching Tips
Form Cues
- Chest proud
- Knees over ankle
- Drive through front heel
- Maintain upright torso
- Brace your core
Breathing
Inhale as you lower into the lunge (eccentric phase); forcefully exhale as you drive back up to the starting position. Maintain a tight abdominal brace.
Tempo
2-0-1
Range of Motion
Lower the hips until the back knee hovers just above the ground and the front thigh is roughly parallel to the floor.
Safety
Safety Notes
- If you experience acute knee pain, reduce range of motion or substitute with reverse lunges.
- If balance is compromised, use lighter weight or hold onto a support.
Spotting
Not recommended; use lighter weight or switch to stationary lunges if stability is an issue.
Common Mistakes
- Leaning too far forward over the front thigh.
- Allowing the front knee to cave inward.
- Not descending low enough to engage glutes.
- Using excessive momentum to stand.
When to Avoid
- Acute knee or ankle joint pain.
- Significant balance deficits.
Flexibility Needed
- Good hip flexor mobility in the trailing leg.
- Adequate ankle dorsiflexion in the front leg.
Build Up First
- Competency performing bodyweight stationary lunges.
- Good core bracing technique.
Also known as
Sandbag Forward Lunge, Sandbag Alternating Lunge, Sandbag Step Ups
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