100m Sandbag Lunges

The 100m Sandbag Lunge is a conditioning exercise where you walk in a lunge pattern for 100 meters with a sandbag across your upper back. It trains single-leg strength and stamina one leg at a time, with most of the work coming from your quadriceps and glutes. Your hamstrings, core, and upper back also work hard to keep you stable and upright.

Set the sandbag high across your upper back and shoulders, not low on your neck. Stand tall with your feet about hip-width apart, chest up, and core braced. Keep your torso upright and your shoulders set before you take your first step.

Take a long step forward and lower your back knee under control until it kisses the floor. Keep your front heel planted and your front knee in line with your toes. Push through your front heel to stand tall, bring your back foot forward, and repeat with the other leg. Continue alternating steps for the full 100 meters.

Breathe steadily as you move and keep your midsection braced; do not hold your breath for the whole distance. To make it easier, reduce the distance or slow your pace and focus on clean reps. To make it harder, move a little faster while keeping your form tight, or take your hands off the sandbag so your upper back works harder to stabilize the load.

Fault: The sandbag slides down onto the neck and the torso falls forward. Fix: Reset the bag high on your back and shoulders, pull your shoulders back, and keep your torso upright throughout each step.

Fault: The back knee stops high above the floor. Fix: Lower under control until your back knee kisses the floor each rep, using a shorter step if needed to keep your front heel down.

Fault: The front heel pops up and you push off the toes. Fix: Take a slightly shorter step, keep your front foot flat, and drive through your front heel to stand.

Fault: Leaning or twisting to one side between steps. Fix: Keep the sandbag balanced across both shoulders, squeeze your core, and stand tall before starting the next lunge.