Sandbag Back Squat

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The sandbag back squat workout is designed to primarily target the quads and glutes.

Using a sandbag instead of traditional weights adds instability, engaging core muscles for better overall strength.

This workout is effective for building lower body strength and can be easily modified for different fitness levels.

Place the sandbag on your upper back, resting it across your shoulders.
Stand with your feet shoulder-width apart, toes slightly turned out.
Brace your core and inhale as you begin to lower your body down by bending at the hips and knees.
Continue to lower until your thighs are parallel to the ground, keeping your chest up and back straight.
Exhale and push through your heels to return to the starting position, fully extending your hips and knees.
Repeat the movement for the desired number of repetitions.

Position the sandbag securely on your upper back, resting it on your traps and shoulders.
Keep your feet shoulder-width apart, toes slightly pointed outwards, ensuring a stable base.
Engage your core and maintain a straight back throughout the movement, avoiding any excessive leaning forward or rounding of the spine.
Initiate the squat by bending at the knees and hips simultaneously, lowering your body until your thighs are parallel to the ground.
Focus on pushing through your heels as you drive back up to the starting position, emphasizing the contraction of your quads and glutes.
Exhale as you ascend, maintaining control and avoiding any jerky or sudden movements.