Sandbag Lunge

The Sandbag Lunge is a single-leg strength exercise where you step forward or backward into a lunge while holding a sandbag. It builds strength in your quads and glutes while forcing your core and upper back to keep you upright against a shifting load.

Stand tall with your feet about hip-width apart. Hold the sandbag either bear-hugged against your chest or resting across one shoulder. Keep your chest up, your ribs down, and your eyes looking forward.

Take a controlled step forward with one foot. Lower your back knee toward the floor until both legs make roughly right angles. Push through your front foot to stand back up and bring your feet together. Repeat on the same leg, then switch sides, or alternate legs each rep.

Breathe in and brace your midsection before you step. Hold that tight feeling as you descend, then exhale as you return to standing. To make it easier, use a lighter bag or do a reverse lunge for more control. To make it harder, slow down the descent or hold the bag in a bear hug with your arms fully wrapped around it.

Fault: The torso dumps forward or twists toward the bag. Fix: Pull your ribs down, squeeze your upper back, and keep your shoulders level over your hips on every step.

Fault: The front knee caves inward. Fix: Push your front knee in line with your toes as you stand up, and drive through your whole front foot.

Fault: The step is too short, causing the front knee to shoot past the toes and the back heel to lift. Fix: Take a long enough step so your front shin stays fairly vertical and your back heel can drop toward the floor.