Sandbag Walking Lunge
- Intermediate
- Hybrid race
The sandbag walking lunge carries an unstable sandbag on your shoulders or in a bear hug while you step forward into a lunge, over and over across the floor. It trains the quads and glutes through that repeated split stance. Intermediate lifters use it in hybrid race training, covering distance as a main movement or a finisher.
- Muscles
- Quads, Glutes
- Equipment
- Sandbag
- Logged as
- Distance
How to
- Load the sandbag onto your shoulders or into a bear hug.
- Step forward and lower your back knee toward the floor.
- Drive through your front foot to rise.
- Continue lunging forward for the full distance.
Form cues
- Brace your core to steady the shifting load.
- Keep your torso upright over your hips.
- Exhale as you drive up out of each step.
Common mistakes
- Front knee caves in toward the midline. Push your front knee out over your toes.
- Torso pitches forward under the sandbag's weight. Keep your chest tall and stacked over your hips.
- Steps stay short and shallow through the lunge. Take a full stride and drop the back knee low.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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