Sandbag Lunge Backward Figure 8

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The sandbag lunge backward figure 8 workout primarily targets the obliques, quads, hamstrings, and glutes.

In this exercise, the sandbag is used to add resistance and challenge to the lunges, engaging the targeted muscles.

While it may also have an impact on secondary muscles, the focus remains on the obliques, quads, hamstrings, and glutes.

Hold a sandbag with both hands in front of your chest.
Step back with your right foot, lowering your body into a lunge position.
Pass the sandbag under your right leg to your left hand.
Push off with your right foot and bring your right leg forward, crossing it over your left leg.
Pass the sandbag under your left leg to your right hand.
Repeat steps 2-5, alternating legs, for the desired number of repetitions.

Start with a sandbag on one shoulder, step back into a lunge position, and engage your core.
As you lunge backward, focus on keeping your chest up and your back straight.
Lower your body until your front thigh is parallel to the ground, ensuring your knee doesn’t extend past your toes.
While in the lunge position, twist your torso and pass the sandbag under your front leg, moving it to the opposite shoulder.
Push through your front heel to return to the starting position, maintaining control and balance throughout the movement.
Repeat the exercise on the other side, alternating lunges and figure 8 movements to engage your obliques, quads, hamstrings, and glutes effectively.