Sandbag Reverse Lunge Suitcase Overhead

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The sandbag reverse lunge suitcase & overhead workout is designed to target the quads and glutes.

The sandbag is used to add resistance and challenge the muscles during lunges and overhead movements.

By holding the sandbag in a suitcase grip, the core is engaged to maintain stability throughout the exercise.

While other muscles may be activated, the focus of this workout is on the quads and glutes.

Stand tall with your feet shoulder-width apart, holding a sandbag in your right hand at your side.
Take a big step backward with your left leg, lowering your body into a lunge position.
Bend your right knee to approximately a 90-degree angle, keeping your back straight and your core engaged.
As you lower into the lunge, simultaneously lift the sandbag overhead, extending your right arm fully.
Pause briefly at the bottom of the lunge, maintaining balance and stability.
Push through your right heel to return to the starting position, bringing the sandbag back down to your side.
Repeat the movement on the opposite side, stepping back with your right leg and lifting the sandbag with your left arm.

Start by holding the sandbag in a suitcase position, with one arm extended down by your side, engaging your core to maintain stability and balance throughout the exercise.
Step back with one leg into a reverse lunge, ensuring that your front knee stays directly above your ankle and your back knee hovers just above the ground, engaging your quads and glutes.
As you push through your front heel to stand back up, drive the sandbag overhead, extending your arm fully and engaging your shoulder and upper back muscles.
Focus on maintaining a strong and stable core throughout the movement, keeping your chest lifted and your shoulders back, which will help you engage your glutes and maintain proper form.
Remember to breathe throughout the exercise, inhaling as you lower into the lunge and exhaling as you stand back up and press the sandbag overhead, allowing your body to efficiently supply oxygen to your muscles and enhance your performance.