Sandbag Lunges
100m targeting thigh and glute muscles with weighted lunges
Thighs Glutes
100m sandbag lunges. This station combines the challenge of weighted lunges with the dynamic nature of forward movement. The added weight of the sandbag intensifies the focus on your thigh and glute muscles, making it a true test of lower body strength and endurance.
Technique
- ✓ Clean the sandbag onto both shoulders, securing it comfortably.
- ✓ Stand tall, core braced.
- ✓ Step forward with one leg into a lunge position.
- ✓ Lower hips until both knees are bent at approximately 90 degrees.
- ✓ Ensure front knee tracks over ankle and the back knee clearly touches the floor.
- ✓ Drive through the front heel to return to standing, bringing back foot forward.
- ✓ Alternate legs with each step.
Pro Tips
Keep your chest up and core engaged to support the weight.
Make the back knee clearly touch the ground on every step. Close is not enough.
Push off the front foot to return to the standing position.
Take controlled steps; avoid lunging too far forward.
Maintain balance throughout the movement.
Find a comfortable and secure sandbag position across both shoulders.
Common Mistakes
- ✕ Leaning too far forward or rounding the back.
- ✕ Back knee only coming close to the ground instead of clearly touching it (a warning, then a 15 second penalty).
- ✕ Front knee traveling too far past the ankle.
- ✕ Pushing off the back foot instead of the front foot.
- ✕ Losing balance due to rushed steps or poor core stability.
- ✕ Allowing the sandbag to shift excessively.
Preparation
- Warm-up focusing on hips, quads, glutes, hamstrings, and core stability.
- Practice the lunge movement pattern without weight.
- Practice cleaning and holding the sandbag.
- Ensure clear lane.