Sandbag Lunge Walk Shouldering And Overhead

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The sandbag lunge walk engages the quads and glutes, providing a challenging lower body workout.

The sandbag’s weight adds resistance, enhancing muscle activation without overstressing secondary muscles.

Stand with your feet shoulder-width apart, holding a sandbag in front of your body with both hands.
Take a step forward with your right foot, bending your knee and lowering your body into a lunge position.
As you lunge, bring the sandbag up and rest it on your right shoulder, keeping your core engaged and your back straight.
Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
Repeat steps 2-4, alternating legs with each step, until you have completed the desired number of lunges.

Start with a sandbag that challenges your strength but allows you to maintain proper form throughout the exercise.
Engage your quads and glutes by keeping your chest up, shoulders back, and core tight throughout the lunge walk.
Take long strides while lunging forward, ensuring that your knee doesn’t go past your toes to protect your joints.
As you shoulder the sandbag, focus on squeezing your glutes and driving through your front heel to activate your quads.
Keep your back straight and avoid leaning forward when lifting the sandbag overhead, using the power of your legs and glutes to push it up.
Control the descent of the sandbag during the overhead movement to engage your quads and glutes even more.
Practice proper breathing by inhaling deeply before each lunge and exhaling forcefully as you push through your front heel or lift the sandbag overhead.