Sandbag lunges are a combination exercise consisting of lunges and carrying a heavy sandbag. They train the leg muscles, core and stability.
Exercise
Sandbag Lunges
Hyrox
Type: Unilateral
Tutorial
1
Stand upright with your feet hip-width apart. Lift the sandbag and place it securely on your upper back or shoulders. Tense your core, look forward and keep your shoulders back.
2
Take a controlled step forward with one leg. Place your foot flat on the floor with your knee pointing forward and stay behind your toes.
3
Lower your body until the back knee almost touches the floor (approx. 2-3 cm distance). The front knee remains stable over the foot and does not move inwards or outwards.
4
Push yourself up with the front leg in a controlled manner and bring the back leg forward. Repeat the lunge with the other leg.
5
Move forward as smoothly and stably as possible. Keep the sandbag secure and your core tensed throughout the exercise.
Tip
The sandbag should lie firmly on your shoulders without pressing on your neck. Hold it firmly with both hands if necessary.
Keep your upper body upright during the entire movement and avoid a hollow back.
Do not take a step that is too big or too small. The distance between the feet should allow both legs to form a 90-degree angle at the lowest point.
Avoid letting your knees tilt inwards or outwards. Make sure that your movements are fluid and controlled.
If you feel confident, you can increase the speed slightly without neglecting the technique.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
—
Tertiary
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