Sandbag Squat

The Sandbag Squat is a squat variation where you hold a sandbag against your chest while you lower and stand. It mainly trains your quadriceps and glutes, while your core and upper back work hard to keep you upright.

Set your feet about shoulder-width apart with your toes turned out slightly. Pick up the sandbag and bear-hug it high on your chest, tucking your elbows under or just in front of the bag. Stand tall, brace your midsection, and look straight ahead.

Keep your chest up against the load pulling you forward. Push your hips back and bend your knees to squat down. Let your knees track over your toes, keep your heels down, and squat to depth. Then drive through your whole foot to stand, keeping your hips and shoulders rising together.

Take a breath in and brace your core before you descend; breathe out as you stand or at the top. To make it easier, reduce your range of motion or use a lighter bag. To make it harder, slow down the lowering phase or pause at the bottom.

Fault: The sandbag slips down or your bear-hug loosens. Fix: Reset the bag high on your chest each rep, squeeze your arms around it, and keep your upper back tight.

Fault: Your chest drops and your back rounds because the bag pulls you forward. Fix: Brace your core, set your shoulders back, and keep your chest up against the load pulling you forward.

Fault: Your heels lift off the floor or your knees cave inward. Fix: Push your knees out in line with your toes, keep your weight balanced through your whole foot, and only squat to depth that you can control.