Sandbag Lunges
Functional strength with unstable load
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: Quads and glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 4 sets × 10-12 each leg |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Hold sandbag across chest or shoulders
- Step 2: Step forward into lunge
- Step 3: Lower until back knee nearly touches
- Step 4: Push back to start
- Step 5: Alternate legs
Equipment
- Sandbag optional
Coaching tips
Benefits
Functional strength with unstable load
Common mistakes
Knee cave or forward lean
Make it harder
Heavier sandbag or walking lunges
Make it easier
Bodyweight lunges
Breathing
Exhale on drive up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.